3/16, 3/17, 3/19

3/16
Practice 5 minutes of back squats w/ this drill -https://www.youtube.com/watch?v=ACWhJd7B6Dw
+
A. Paused BS @33×1; 2-4×5; rest 2 min
95, 125, 145, 150, 160

B. Segmented Clean Dl + Halting Clean DL; 3.1 x4; rest 2 min
95, 115, 135, 140

C. Halting Clean DL + HPC + FS; 3.2.1 x4; Rest 2 minutes
75, 95, 115, 120

D. Deadbugs into reverse crunch; 10,10,10,10; Rest 90 seconds -https://www.youtube.com/watch?v=6cQgNwkoMiY
+
200 meter row 97% effort
Rest 3:00
X 8
Rest 4:00 after set 4

1. 0:50
2. 0:47
3. 0:46
4. 0:47
5. 0:48
6. 0:45
7. 0:48
8. 0:48

3/17
A. EMOM 8 minutes; Thruster x2 – you pick load, video final set
105

B. MU practice 10 minutes – practice drills such as transitions, and hip to rings
C. Rope climb practice; 8 minutes
+
4 sets – tough pace on each
300 meter run
5 burpee box jump overs 20″
12 kb swings 2 pood – russian
5 pull ups
2 wall walks
Rest 2 minutes between sets

Time:16:29

1. 2:36
2. 2:31
3. 2:53
4. 2:29

3/18
rest

3/19
A. Segmented Clean DL + Halting Clean DL; 5.2 x4; Rest 2 minutes

B. HPC; 3,3,3,3,3; Rest 2-3 minutes – moderate load, build per set, get heavy only on last set – video first and final set
+
10 sets
30 second jog
30 second walk
+
Three rounds for time:
Run 400 meters
1 pood Kettlebell X 21 swings
12 Pull-ups

3/20
A. FS; build to a tough double in 5 sets or less, no fails
B. CGBP @30×1; 3-5×4; Rest 2 minutes
C1. DB torso row; 4-6/arm x4; Rest 60 seconds
C2. Barbell Overhead walking lunges; 20 steps x4; Rest 90 seconds
+
20 minute AMRAP
800 meter row
100 meter farmer walk 1.5 pood per hand
7 wall walks
30 DU

3/21
A. Review technique videos parts 1-3, maybe x2-4 to really take it the progression you will be getting over the next cycle
B. Snatch practice – position #1 – bar at the hips/pockets, slight knee bend, ‘jump and catch’ – can load btwn 35-55# – spend 12-15 minutes doing quality practice – FILM for feedback
C1. OHS @33×1 + Drop snatch; 2.1 x4; Rest 90 seconds – warm up with the robbing the forefoot drill I sent earlier
C2. Deadbut to reverse crunches; 12,12,12; rest 2 minutes
+
8 RFT
5 ring dips
10 push ups
30 DU

Notes
Watch
Pt 1 – https://www.youtube.com/watch?v=L6SjuAOjMEk
Pt 2 – https://www.youtube.com/watch?v=t4DlbzKziJM
Pt 3 – https://www.youtube.com/watch?v=gOEVmzKUhQ0

3/16, 3/17, 3/19

3/14

3/14
A. Review technique videos parts 1-3, maybe x2-4 to really take it the progression you will be getting over the next cycle
B. Snatch practice – position #1 – bar at the hips/pockets, slight knee bend, ‘jump and catch’ – can load btwn 35-55# – spend 12-15 minutes doing quality practice – FILM for feedback
C1. OHS @33×1 + Drop snatch; 3.1 x4; Rest 90 seconds
C2. Reverse crunches; 10-15×3; rest 2 minutes -https://www.youtube.com/watch?v=Lkafd6GkaPo
+
3 rounds for time
80 DU
10 kb rack step ups – heavy
5 HSPU

Notes
Watch
Pt 1 – https://www.youtube.com/watch?v=L6SjuAOjMEk
Pt 2 – https://www.youtube.com/watch?v=t4DlbzKziJM
Pt 3 – https://www.youtube.com/watch?v=gOEVmzKUhQ0

3/14

3/13

3/13
A. FS wave; 3,2,1,3,2,1; Rest 3:00
125, 140, 150, 140, 150, 160

B. Floor press with bridge @20×3; 6-8×5; Rest 90 seconds
20, 25, 30, 30, 35

C1. DB high elbow row; 5-7/arm x4; Rest 60 seconds
35, 35, 40

C2. Barbell Overhead walking lunges; 20 steps x4; Rest 90 seconds: 45, 45, 55, 55
+
20 minute time cap
1k row
30 air squats
800 meter run
6 pistols per leg

Time: 10:53

3/13

3/11

A. Segmented Clean DL + HPC; 3.1 x4; Rest 2-3 minutes – video final set
103, 103, 113, 113

B. Halting Clean DL; 2,2,1,1,1; Rest 2-3 minutes – build from 97% of 1RM clean –
135, 145, 155, 165, 175, 185

https://www.catalystathletics.com/exercise/185/Halting-Clean-Deadlift/
+
12 sets
30 second row
30 second rest
+
5 rounds for time – 85%
400 meter run
12 kb swing 1.5 pood – russian

Rest 5-8 minutes

2 sets
15-12-9
PC 85#
burpee
rest 10 minutes

3/11

3/10

A. Thruster; 3-5×5; Rest 2-3 minutes – Pause 2 sec during each rep
65, 75, 85, 95, 105

B. EMOM 10 minutes; strict pull up x1-5

5 reps in each round

+
4 sets – tough pace on each
250 meter row
8 burpee box jumps 20″
10 DL 135# ….ended up with 245# by mistake
7 TTB
2 wall walks
Rest 2 minutes between sets

time 22:03

3/10

3/6

A. 1 1/4 FS; 3,2,1,3,2,1; Rest 3:00 – second wave heavier than first
105, 115, 125, 125, 140, 150

B. Floor press with bridge @20×3; 4-6×5; Rest 90 seconds
15, 20, 25, 30, 35

C1. DB high elbow row; 3-5/arm x4; Rest 60 seconds
25, 35, 40, 45

C2. Barbell Overhead walk; 4×50 meters; Rest as needed between arms, 50 meters per arm – HEAVY, take from rack not from ground
45, 65, 75, 85

+
20 minute time cap
800 meter run
10 wallballs 14# 9′
1k row
5 pistols per leg https://youtu.be/bzRvwBGtm9A

Time:10:10

3/6