| A | B | C | D | E | F | G | H | |
|---|---|---|---|---|---|---|---|---|
1 | Week 4: Test Clean & HSW | Yay | Sunday | Monday | Tuesday | Wednesday | Thursday | Friday |
2 | Yay | time allotment | 10/9 | 10/10 | 10/11 | 10/12 | 10/13 | 10/14 |
3 | Slug puns | All day long | When I was on Naked and Afraid, I went out gathering food. I was able to find 2 small slugs to bring back to camp... It was slimy pickings for dinner that evening. | What relationship advice did the snail give to it’s friend? Take it slow. | What do snails become when they die? Escarghosts. | Why are French snails faster than American ones? L’ess cargo. | Where do you find giant snails? At the end of a giant’s finger. | What do you call a snail on a ship? A snailor. |
4 | Warmup | 5 min | Improv | 3 rounds: inchworm, bar hang, 30 sec jump rope | 3 rounds: 10 kip swings, spider-man walk, 10 body rocks | 3 rounds: 5 shoulder presses, 5 reverse burpees, 5/5 hip touches | 3 rounds: over the fence/under the fence, paleo chair, 5 burpees | 3 rounds: 3 snatch bar warmups, 2 laps grapevine, 10 kip swings |
5 | Skill | 5 min | Improv | wrist stretches | High hang clean | Push jerk | Death stretch | Shoulder band stretches |
6 | Strength | 15 min | Improv | Alt 5: handstand walks, 5/5 one leg KB dead | Every 90 sec for 12 minutes: alternate power clean, clean | Every 90 sec for 12 min: jerk | 5x5 front squat | Alt 5: 5 shoulder presses, x strict pull-ups |
7 | Workout | 15 min | 3 rounds: 4 min AMRAP: 15 Jump rope, 10 push press, 5 reverse burpees, 1 min rest. | 4 REFT: 25 wall ball, 12 toes to bar, 90 sec rest. | 50 sit ups, 15 push ups, 21 kb swings, 2 min rest, 50 supermans, 15 push ups, 21 kb swings, 2 min rest, 25 sit ups, 25 supermans, 15 push ups, 21 kb swings | With 12 minutes on the clock, try to finish: 10,9,8,7,6,5,4,3,2,1 of box jumps, pull ups, and grasshoppers. Score = time or number of reps finished in 12 min. | 3 REFT: 500m run, 30 over/unders, 2 min rest | 3 REFT: 15 hang snatches, 2 laps lunges, 2 min rest. |
8 | Ending | 5 min | Improv | Forward bend, plow | Cobbler's pose, pigeon | thread the needle, logs on the fire | Triangle, up dog | Down dog, thread the needle |