1 | WEEK 2 5/25 | Monday | Tuesday | Wednesday | Thursday | Friday | |||||
|---|---|---|---|---|---|---|---|---|---|---|---|
2 | Gymnastics (B) | 5 Rounds: 2 swings + 2 swings into hip extension + 2 muscle-ups This about technique and position, not volume and intensity. | Gymnastics (D) | Work up to a max deficit. Don't get weird. Then, reducue deficit and perform a challenging 5x3 w/ negative twice that of concentric portion | |||||||
3 | Clean Drills (B) | 5 sets of 3 Clean Pulls (mid thigh, above knee, below knee), then power clean from the floor. -65% of best clean. -Focus on active lats, brining the bar in tight to the hips/thighs. | Overhead + Assist (B) | Push Press 5x2, Moderate-Heavy Flat DB Press 3x5, Heavy | Snatch Drills (B) | 5 sets, Power, light. 4 Position (Power position/Above Knee/Below Knee Floor) | Bench + Assist | Bench 4x4. Attempt to beat last cycle's bench #s across all sets. | |||
4 | Hatch Week 6 | Hatch Back Squats (L3) | 1*6 70% 1*6 80% 1*3 90% 1*2 95% | Hatch Back Squats (L3) | 1*4 75% 1*4 80% 1*4 80% 1*4 80% | ||||||
5 | Warm-Up | Row 500m 10x Bent leg Iron Crosses Per side 10x Bird Dogs 10x Reverse Lunge with OH reach per leg Reclining hero 30 sec | Warm-Up | Row 500m 10x Standing Y’s 10x Standing T’s 10x Thoracic Spine Reaches 10x Push-Ups 10x Spiderman lunges per leg | Warm-Up | 2 minute jump rope 15x LAX Scap Mobility each side 15x Dislocates 15x OH squats 15x Strict Presses 15x RDLs | Warm-Up | Run 400m, External hip rotation stretch from all fours: 2x30 seconds each leg. 2x10 squat to high hold, side lunge, cuban press | Warm-Up | Run 400m Dynamic Warm Up | |
6 | L3 Squats (Hatch Front) | 1*5 65% 1*4 75% 1*4 80% 1*4 80% | Snatch (B) | Up to a Heavy Single Power Snatch in 6 minutes, then 3x2 at 85% of HS | Gmnyastics L3+CG | 1x MR Strict HSPU 2x MR Kipping HSPU | Clean and Jerk (B) | EMOM 6: Clean and Jerk: Sets 1-4: 75-85% Sets 5-8: 80-90% | L3 Squats (Hatch Front) | 1*5 60% 1*5 65% 1*5 70% 1*5 70% | |
7 | L1+2 Squats | High-Intensity metcon | L3: 3 rounds 400m Run 20x Pull-Ups 10x Power Snatch (115#/75#) L2: 3 rounds 400m Run 20x Pull-Ups 10x Power Snatch (95#/65#) L1: 3 rounds 400m Run 10x Pull-Ups 5x Power Snatch (65#/45#) | Gymnastics L1+L2 | L2: 1x MR Kipping HSPU 2x MR Pike Push-ups L1: 3x MR Strict Push-ups | Metcon, Strength/Skill Limited | L3: EMOM 8 2x Squat Cleans @ 65% 10x Box Jumps (24"/20") L2: EMOM 8 2x Squat Cleans @ 65% 8x Box Jumps (24"/20") L1: EMOM 8 2x Squat Cleans @ 65% 6x Box Jumps (24"/20") | L1+2 Squats | LBBS 5x1 @ 90% | ||
8 | Aerobic Capacity | Murph | Metcon, Medium Intensity/Duration | L3: 5 Rounds of: 10x Burpee Box Jumps (24"/20") 10x Overhead Squats (115#/80#) 30x Double-unders L2: 5 Rounds of: 10x Burpee Box Jumps (24"/20") 10x Overhead Squats (95#/65#) 30x Double-unders L1: 5 Rounds of: 5x Burpee Box Jumps (24"/20") 10x Overhead Squats (65#/45#) 30x Lateral jumps | Aerobic Capacity | L3: Row 1000m Then immediatly after AMRAP 3: 10x Deadlifts (225#/155#) 10x Wallballs (20#/14#) L2: Row 750m Then immediatly after AMRAP 3: 10x Deadlifts (185#/115#) 10x Wallballs (20#/14#) L1: Row 500m Then immediatly after AMRAP 3: 10x Deadlifts (13#/95#) 10x Wallballs (20#/14#) | |||||
9 | Metcon Strength/Skill Limited | Aerobic Capacity | 2 sets: (400m, 200m, 800m, 200m) 1 minute rest between each distance. 4-5min rest between sets. *inspired by Norcal Endurance | Metcon, Strength/Skill Limited | 3 Rounds: -25 Assault bike Cals -16 C2B Pull-Ups -9 Strict Deficit HSPU | ||||||
10 | Posterior Chain Assist (B) | Posterior Chain Assist (B) | 3x5-8: Superset heavy single arm DB rows + Glute Ham Raises | ||||||||
11 | Abs/Back | Abs/Back | 3 Rounds Not For Time: -10 V-ups -120 seconds in weighted plank -10 ea side Deadbug - hold a foam roller | Abs/Back | 3 Rounds Not For Time: -Accumulate 60 seconds in L-sit - use paralletes or matador -5 Strict Pull ups in Hollow Posotion with 5 second negative -35 ab mat sit ups, touch your ankles at top |