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The Explosive Seminar from Ryan Moody on Vimeo.
Monday
Strength
Clean+Hang Clean+2 Jerks
-4 sets @ 80%
Back Squat
-3x5 @ 88% or 10lbs more than last week
WOD
For time:
12-9-6
Run 400m (Stays 400m run every round)
HSPU
Hang Cleans 135/95
Box Jump Overs
Tuesday
Strength
Snatch+Hang Snatch+Snatch (Touch 'n Go)
-4 sets @ 85%
WOD
Every Minute on the Minute for 5:00 (Including 0:00)
Sprint 100m
Rest two minutes then..
Every minute on the minute as long as you can
7 Shoulder-to-overhead 135/95
7 Burpees
7 Pull-ups
Scaled: 5 Reps. Once you can no longer repeat a round within the minute, you are done.
Wednesday
Strength
Front Squat
-Work up to a heavy double
-2x2 @ 90% of heavy double
WOD
For time:
21-15-9
Clean 165/105
KBS 70/53
Thursday
Strength
Strict Press
-1xFailure @ 60%
Bench Press
-3x3 @ 90%
WOD
3 Minutes of:
20 Back Squats (Bodyweight)
ME Pistols
one minute rest then...
3 Minutes of:
20 Box Jumps
ME Double-unders
one minute rest then...
3 Minutes of:
20 Push Press
ME Wall Balls
one minute rest then...
3 Minutes of:
20 Burpees
ME Row for meters
Friday
Strength
Snatch or Clean & Jerk
-Work up to a heavy double, try to beat last week.
-2x2 @ 90% of heavy double
WOD
Four rounds for time of:
5 Muscle-ups (Scaled: 7 Strict Pull-ups, 7 Ring Dips)
5 Deadlifts 365/185
After...
50 Goblet Lunges (25 each leg) 70/53
20 Back Squats (Bodyweight)
ME Pistols
one minute rest then...
3 Minutes of:
20 Box Jumps
ME Double-unders
one minute rest then...
3 Minutes of:
20 Push Press
ME Wall Balls
one minute rest then...
3 Minutes of:
20 Burpees
ME Row for meters
Friday
Strength
Snatch or Clean & Jerk
-Work up to a heavy double, try to beat last week.
-2x2 @ 90% of heavy double
WOD
Four rounds for time of:
5 Muscle-ups (Scaled: 7 Strict Pull-ups, 7 Ring Dips)
5 Deadlifts 365/185
After...
50 Goblet Lunges (25 each leg) 70/53
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