Deload: Day 3

Saturday 3-30

A1. Back Squat, 70-75-80% x 5
365-385-405
A2. Press, 70-75-80% x 5
175-190-205
B1. Power Clean, 70-75-80% x 5
185-205-225
B2. Bench, 70-75-80% x 5
275-295-315
C. AMRAP -1 Sup/Pro Chins
16-13-13-13
+
Prowler, 45# + Tay/DJ
D/B x 10, 45 sec rest

Deload: Day 2

Tuesday 3-19

A. Front Squat + Box Jump (3+3)
255-265-275-285-295-305-315
B. Wtd Chins: 3x3
50-60-70
C. Press: 70-75-80% x 5 reps
165-180-195
+
Prowler Sprints D/B, 90#
rest 3:1 x 15

Deload: Day 1

Monday 3-18

A. Back Squat: 70-75-80% x 5 reps
360-385-410
B. Deadlift: 70-75-80% x 5 reps
380-410- 435
C. Bench: 70-75-80% x 5 reps
285-305-325
+
KBS Breathing Ladder 1-15, 70#

OPT: Wk 11 Day 3

Friday 3-15

A. Split jerk 2, 2, 2; rest 2 min

205-220-235

B. Amrap hspu in 10 min

40

+

10 rounds for time:

5 toes to bar

10 back extensions

5 chin ups

10 hang squat clean 95/65#

22:44

OPT: Wk 11 Day 2

Wednesday 3-13

A. Pause above the knee power clean 2, 2, 2, 2, 2; rest 3 min

215-220-225-230-235

B. Power snatch; build to a tough single

135-155-170-185-200

 

+

10-8-6-4-2

Power clean 185/115#

Bar facing burpees

4:33 (5:41 on Wk 2 Day 3, 1-11)

OPT: Wk 11 Day 1

Monday 3-11

A. Weighted chin up 3, 3, 3; rest 2 min

90-90-90

B. Bent over barbell rows 4-6x3; rest 2 min

235-255-275-295x5

+

For time:

30 front squat 115/85#

10 CTB chin ups

20 front squat

20 CTB chin ups

10 front squat

30 CTB chin ups

7:26

OPT: Wk 10 Day 3

Friday 3-8

A. Push jerk 10, 10, 8, 8; rest 2 min

185-205-220-235

B. Bench press; build to a 5RM

350

+

12 min amrap:

10 hand release push ups

10 box jumps 24/20"

10 push press 95/65#

30 double unders

6 rds + 7 reps

OPT: Wk 10 Day 2

Thursday 3-6

A. Squat clean; 3, 2, 1, 3, 2, 1; rest 3 min

200-210-220-215-225-235
255-270 (+10# PR)

+

5 rounds for time:

7 power snatch 145/95#
14 pistols (alt'ing)
7:45

OPT: Wk 10 Day 1

Monday 3-4

A. Push press; build to a 3rm

205-235-260-275(1+1)-275x2

B. 50 push press for time 155/95

2:17 (20+10+10+6+4)

+

15 min amrap:

1 CTB chin ups

1 box jumps (24/20)

2 CTB chin ups

2 box jumps

3 CTB chin ups

3 box jumps 

1-3 x 3 + 12PU+1BJ

OPT: Wk 9 Day 3

Friday 3-1

A. Squat snatch; build to a max in 8 min

135-150-160-170

B. Drop to 80% of A and perform 1 rep on the 20 seconds for 15 reps

135 x 15

C. TnG power clean; build to a 5RM

185-205-215-225

+

 

3 rounds for max reps:
1 min power cleans 185/115#
12-9-8
Rest 15 seconds
1 min thrusters 135/95
15-11-9

Rest 15 seconds

1 min airdyne for calories

17-14-13 (Burpees)

Rest 2 min