1.12 - 1.18
Monday
AM
50 cal on the AB @ 90% effort
rest 2 minutes
15 minute steady run
Afternoon
gymnastics prep work
PM
A. Snatch balance + OHS; 1+1 @ 80-85% of snatch x 4 sets *hold OHS in bottom for 3 sec., work on rock bottom position here
B. Clean and jerk; 80% x 3 singles
C. MU x 3 reps every 30 sec. x 5 sets
+
9-7-5
hang squat clean @ 225
burpee up and over box jump, 30"
Tuesday
AM
10 minute warm up
+
40 sec. AB sprint @ 95%
rest 3 minutes
x 3 rounds
Afternoon
gymnastics day 2 here
PM
A. BN Strict press; 65%x10, 70%x10, 75%x8, 80%x4-5 (based off last weeks tough single)
B. Power Clean off blocks w/ vertical shin - 83-90% x 5 singles - rest as needed
+
3 rounds @ 80-85% effort
10 strict HSPU
5 PS @ 155#
10 barbell facing burpees
300m row
rest time = work time
Wednesday
AM
gymnastics work - easy effort here.. if it is a lot of pressing then hold back a bit on this
Afternoon
A. Front rack forward lunge step x 5/leg x 3 sets
B. 1/4 FS @105% of clean x 5 x 3 sets
C. Clean RDL @ 90%x5, 95%x5, 100%x5 x2
*after each RDL do 3 high box jumps
+
15 sec. row sprint @ max effort
rest 1:45
x5 sets
Thursday
off
Friday - Sunday
Wodapolooza
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