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Week 9: Clean & HSWYaySundayMondayTuesdayWednesdayThursdayFriday
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Yaytime allotment11/1311/1411/1511/1611/1711/18
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T.E. Lawrence QuotesAll day longThe desert is an ocean in which no oar is dipped.This creed of the desert seemed inexpressible in words, and indeed in thought.The literature of disease is more interesting to me than all the healthy books.I prefer lies to truth, especially when the lies are about me.Rebels, especially successful rebels, were of necessity bad subjects and worse governors.Merit is no qualification for freedom.
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Warmup5 min3 rounds: toy soldier, 10 scapular pull ups, 5 reverse burpees3 rounds: drinky bird, bar hang, 5 burpees3 rounds: bear, 5/5 hip touches, 10 body rocks3 rounds: crab, 10 kip swings, 10 squats3 rounds: inchworm, bar hang, 30 sec jump rope
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Skill5 minHigh hang cleanWrist stretchesIt band foam rollHigh hang snatchShoulder band stretches
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Strength15 minHandstandEvery 2 min for 14 min: cleanAlt 5: handstand work, x strict pull-ups5x3 pause front squatEvery 90 sec for 12 min: hang snatchAlt 5: 5 push presses, 5 bent over rows
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Workout15 min12 min amrap: 15 sit ups, 1 lap lunges, 10 kb swings50 Jump rope, 15 push-ups, 40 jump rope, 12 push-ups, 30 jump rope, 9 push ups, 20 jump rope, 6 push ups, 10 Jump rope, 3 push ups3 REFT: 500m Run, 50 supermans, rest 2 min.3 REFT: 14 Burpees, 7/7 db snatches, 14 box jumps, 2 min rest.2 REFT: 25 Wall ball, 15 v-ups, rest 90 sec, 15 inbred cousins, 15 v-ups, rest 90 sec18, 15, 12, 9, 6, 3: Split jumps, wall ball sit ups
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Ending5 minCalf stretch, thread the needleUp dog, down dog Boxed pigeonForward bend, plow Death stretch