Weighted Walking Lunge Fitness Workout #192

Day 104/112

SKILL WORK:
Snatch Work

 Practice with a barbell (45/35) and go through roughly 15 minutes of work with the Burgener Snatch Warm-Up




INTENSITY:
5 Rounds for Time of:
21 ABMAT Sit-Ups
15 Weighted Walking Lunges (Bumper - 45/25)
9 Hang Power Cleans (135/95)

RESET:
3 Rounds of:
10 KB Goblet Squats
10 KB Windmills (either arm)
10 KB Push-Press (either arm)

Wall Ball Fitness Workout #191

Day 103/112

CONDITIONING: 
EOMOM*, 6 Minutes (3 rounds)
Max Effort, Sandbag Squat Jumps
Post Reps and weight

*Every Other Minute On the Minute

INTENSITY:
For Time:
50 Wall Balls
15 Ring Dips
50 Wall Balls
15 HSPU
50 Double Unders

RESET:
250m Row
20 KB Orbits, Right
250m Row
20 KB Orbits, Left

GHD Sit-Up Fitness Workout #190

Day 102/112

CONDITIONING: 
3 Rounds of:
200m DB Farmer's Carry(55s/35s)
Rest 90s

INTENSITY:
21-15-9 Reps of:
GHD Sit-Ups*
Push-Press (95/65)

*Sub 15/10lbs db weighted sit-up

RESET:
2 Rounds of:
20 Around-the-Worlds (bumper plate; any direction)
Max UB Plyo Push-Ups (alternate each rep)

Hollow Rock Fitness Workout #189

Day 101/112

CONDITIONING:
Every Other Minute On The Minute, 7 Minutes
Max Effort: Wall Balls (20/14)

INTENSITY:
10 Rounds for Time of:
10 Hollow Rocks
10 Air Squats
2 Broad Jumps (6'/4')

RESET:
400m Sandbag Run
50' Spiderman Lunge w/ 3 second hold

Double Under Fitness Workout #188

Day 100/112

CONDITIONING:
Snatch Complex: High-Hang, Hang and Full*

2 sets: 1 Complex @65% of 1RM
2 sets: 1 Complex @75%
1 set: 1 Complex @85%

*Complete this complex of 3 snatches without dropping the bar.

INTENSITY:
3 Rounds for Time of:
50 Double Unders
10 Dumbell Cleans (45/25) - both arms
250m Row

RESET:
3 Rounds of:
20s Dueling Ropes
50' Bear Crawl

Phase 5, Charlie 2013 Mesocycle Week 1

Phase Length: 2 Weeks
Sets: 1
Rep Range: 20 Rep Max
Load: 50% of new 1 Rep Max

Monday: BP / Max Clapping PU
Tuesday: Snatch / Max UB Pull-Ups
Wednesday: BSQT / 20 Jump Squats
Thursday: Clean / 20 Knees to Elbows
Friday: Push-Jerk / 20 Split Squat Jumps
Saturday: 150 Mountain Climbers
Sunday: Rest Day

The exercises listed in the couplet are to be completed after the lift, between each set.

Rest no less than 2 and NO MORE THAN 3 minutes following the LIFT.

OLY LIFT KEY:
BP - Bench Press
BSQT - Back Squat
C&J - Clean and Jerk
DL - Dead Lift
DU - Double Unders
FSQT - Front Squat
HPC - Hang Power Clean
OHS - Overhead Squat
PC - Power Clean
PJ - Push Jerk
PP - Push Press
SDHP - Sumo Deadlift, High Pull
T2B - Toes to Bar

Click here for additional phases