| A | B | C | D | E | F | G | H | |
|---|---|---|---|---|---|---|---|---|
1 | Week 7: Clean and Jerk + HSPU | Yay | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday |
2 | Yay | time allotment | 7/23 | 7/24 | 7/25 | 7/26 | 7/27 | 7/28 |
3 | Epictetus quotes | All day long | Generally then if you would make something a habit, do it; and if you would not make it a habit, do not do it. | I must die. Must I then die lamenting? | No one then will confess to being a fool or without understanding; but quite the contrary you will hear all men saying, I wish I had fortune equal to my understanding. | What is civil sedition, what is divided opinion, what is blame, what is accusation, what is impiety, what is trifling? All these things are opinion, and nothing more | Do not then mix things that are different, and do not expect, when you are laboring at one thing to make progress in another. | |
4 | Warmup | 5 min | Improv | 3 rounds: 3 clean bar warmups,10 squats, bar hang | 3 rounds: 10 scapular pull ups, inchworm, paleo chair | 3 rounds: bear, 5/5 hip touches, 5 reverse burpees | 3 rounds: 3 snatch bar warmups, | 3 rounds: 2 laps grapevine, 10 body rocks, 30 sec jump rope |
5 | Skill | 5 min | Improv | High hang clean | Death stretch | wrist stretches | High hang snatch | shoulder band stretches |
6 | Strength | 15 min | Improv | Every 90 sec for 12 min: Clean and Jerk | 5x5 Back Squats | ALT 5: x strict HSPU, L pull ups | EMOM 4: high hang muscle snatch. EMOM 4: high hang snatch. EMOM 4: hang snatch. | ALT 5: 3/3 bottoms up KB press, x ring rows |
7 | Workout | 15 min | 3 REFT: 15 Overhead squats, 50 sit ups, 2 min rest. | Death by Burpees | Your choose the order (ABC, ACB, BAC, BCA, CAB, CBA) A= 50 jump rope, 2 laps OHL, 2 min rest. B=75 jump rope, 1 lap OHL, 2 min rest. C= 25 jump rope, 3 laps OHL, 2 min rest. | With all the speed you can muster, perform 3 cycles of: 15 toes to bar, sprint 500m, recover for 120 seconds. | 4 REFT: 11 hang snatches, 13 box jumps, rest 1 min. Or 4 REFT: 11 hang snatches, 15 broad jumps, rest 1 min. | Tabata: hang cleans, sit ups, supermans. Then, with no rest, Run 500m. |
8 | Ending | 5 min | Improv | up dog, pigeon | calf stretch, logs on the fire | Death stretch | boxed pigeon | forward bend, plow. |