Clean + FS + Jerk 1RM (5 x 2 drop sets; working speed / timing) *16 min once warmed up to 50% < 25 in total for 1RM + drop sets : 
203 as 1RM/183/173/123/123/123
Strict Press – climb to heavy 5 rep, heavy 3 rep, heavy 1 rep, in 12 minutes or so. Speed is important here. The numbers aren’t AS. Think volume  
103 for 5/113 for 3&1

Front Squats 1RM with 5 second pause in hole *15-18 min 
243

Clean Pulls 5 x 3 @90-95% *straps, speed positional focus, extension ; rest 2 min between 
@208

B.10 min on bike @80% done 

C. Shoulder Health ; athlete specific done
pm

A1. Deadlift – 223 x 3 sets @ (-2) reps here. 12/11/11

A2. Standing Box Jump x 2; HIGH; but not approaching max height. Should be NO failures ; rest 4:30 24″

B.

3 min max calories bike test: 47 cals 

rest 9 minutes
3 minutes :15 on sprint :45 coast: 27 cals 
rest 6 min 

3 min 

:30 on hard effort :30 coast: 29 cals 

rest 3 min 

3 min max calories: 46 cals 

C. Assistance Work 

4 x 6 bent over barbell Row. . supinated Group: 121

*focus on pulling with the lats on these 

+

superset : banded tricep press downs 10-12 reps + banded dual curls 12-15 reps x 4-5 sets total : red band 

+ 10’s (feel free to scale to 8’s)

10 V-ups 

10 second hollow hold 

10 Butt ups
Done
Added in five sets of ten CTBs

And hand stand holds while waiting for Tay

WEEK 4

MONDAY

Chin Ups: 6-4-3-2-1-6 AHAP
10@2.5/6@15/4@20/3@-25/2@25/1@40/6@12.5
2a.  3×8 Bent Over Row: 83/93/103

2b.  3×10 Lat-Pullovers: 15/20/20

3a..  3×6 each YTW on Rings, TRX, or on incline bench with light DBs @5#

3b.  3×8-12 each Alternating DB Curl at 15#

A. Snatch 1×3@60%, 1×3@65, 1×3@70%

103(47).111(50),120(55)

B. Snatch + Hang SqT Snatch; build to heavy 4-5 singles at 75-80% of your 1RM snatch. 63kg

C. SqT Program Week 4

Back SqT

1×8 @65

1×8@70

1×6 @80

1×6 @85

Front SqT

1×5 @70

1×5@75

1×5@80

1×5@85

D. EMOM x 10 

8 kb Swings (heavy) + 8 burpee touch’s 

E. Assistance Work 

2 x (each arm) KB rotational stretch x 10 reps each direction

*laying on your back on ground, arm  up in air locked out, 10 twists internal and external 

**will post video to group of this in the am 

2 x 1 min armbar stretch’s with KB

3 x 1 min Standing Hamstring Stretch (standing up on box, holding KB and relax fwd letting kb fall – start light first time doing stretch and for these 3, 1 minute sessions) 

3 x 12-15 plate side raises, to overhead, rotating shoulder as you reach up and rotate back as arms come down 

3 x 1 min weight plank hold (heavy)

A. Pull program 4.1
B. Snatch perventages off 172
C. Snatch complex climbed to 138 then went to just barbell work.
D. Added light gymnastics volume: CTBs and legless
E. Back squat off 302, front squat off 275. Completed.
F. EMOM: missed 8th minute. Rested rest of that minute and then completed the final two rounds. Done at 70#. Being a pussy. Should’ve burpeed faster.
G. Partial mobility work. Will make up what I missed Tuesday. 

Running Program

–for the Week; down to 2 sessions for a while

First Session
1. 4 x 40m. These are fast and smooth. Work on reaction off the line.  Recovery is a walk back to the start line plus an extra 30 seconds.
2. Easy 2minute run on grass
3. 4 x 40m. Same rest period. If you need more take it.
4. 10min run with a 10sec surge every minute.
5. Cool down 

A. Snatch 3 Position Pull, Starting at floor 5×1 @100% of your Snatch
172#

B. Snatch Grip Deficit Deadlift 5×1 HEAVY , but maintaining positions of your snatch (back angle, bar height etc)
209#

C.

500m Row

30 Strict Pullups

500m Row

50 Strict Ring Dips (muscle up to start each set)

500m row

30 strict Pullups

500m row

29:48

d. partner work with Tory

100 WBs

4x100m run with 2x squat cleans

100 partner sit ups

90′ hs walk

100 WBs 

A. Clean + FS + Split Jerk; 5×2 @80% of your 1RM C&J; then progress in singles, no more than 5 and no more than 1 failed attempts for the day (if you get there) done at 180#

B. Push Jerk 5RM + 2×5@90% 176, drops accordingly 

pm: 

A. SqT ; follow tempo on BS

@ a tempo of 41X1

1×10@60

1×10@65

2×8 @70
off 302

Front SqT @ tempo of 32X1
off 275

2×5@60

2×5@65

1×5@70

1×5@73

C. 50 Strict Deficit HSPU; flat. 5:58 

D. AMRAP 5 

burped box jump overs (24/20)

65

E. Assistance Work 

3×12-15 db reverse bent over fly’s 15@10#

3×15 DB Seated bent over rows. Did banded

3×20 band scap squeezes. 

Regionals Phase (1-2 session)

Power Snatch + Hang Snatch (power or SqT) + OHS; every :90 x 8 sets ..starting at 70%. not increase above 75%
B. Push Press – 8RM + 2×8@90%

63kg

138

C. Shoulder Assistance 

4×12 DB Arnold Press 

4×12 Plate Front Raise 

4 x 20 Incline Weighted Push-ups

D. Shoulder Recovery (ie; crossover symmetry)

B. EMOM x 20 

odd: :35 hard effort on bike 

even: :20-:30 HS Hold: (hands under shoulders, middle finger fwd)

A. Gymnastics add on
B. Power snatch complex: I did my math wrong. Did six of the sets at 131 and then finished two at 142. I swore that was 75%. It’s not. Felt really good tho. All power. 

C. 8rm push press: 138, drops accordingly 

D. EMOM 20: 10cals on bike/:25 holds 

E. Ran Day one. Did not squat.

Pull Add on

4×6 Chin-up: AHAP (As heavy as possible), 4 count down

Body weight

2a.  3×6 DB Row: 27.5% Bench 1RM: 53# kb

2b.  3×20 Band Pull Aparts: red

3a. 3×10 Cuban Press: 33#

3b.  3×8-12 Barbell Curl: AHAP, 4 count down*: 38#
*If you barely get 8, go down in weight.  If you get 12 easily, go up in weight.  The focus should be on the eccentric (down) portion of the lift.  Keep the elbows tucked and by your side, controlling the motion for a full 4 sec. 

Regional / Open Comp Phase :warmup wod for day: 

2k Row @2:00/2:10 (approx)

50 cal bike 

then, 

3 rds 

5 strict pullups

5 strict hspu

10 burpees 

15 air squats 

A. Snatch, rest :15, Snatch + Hang Snatch, rest :30 Snatch; build to max in this complex: 132

B. SqT Clean + Thruster + Split Jerk; climb to heavy in 15 min: 176

C. 5 rds 

25 wall balls (20/14) to 10′: 15/10, 9/9/7s

10 burpee box jump overs (24/20)

5 muscle ups 

24:26

Gymnastic add on: 

A. Emom x 8 x 2 strict HSPU + 3 Kipping + 1 negative: done. Easy

B. Freestanding – accumulate 50 taps: 8-10e. Stabilize then go into movement 

C. 

1k row at 2:03: 4:06

400m run at 1:40; rest :30 x4

Tuesday: 
A. Clean – 3RM + 2×3@90% *building last week *GOAL 203 or more
B. Clean Pull (above knee) x 5 reps x 4 sets at 110% (straps allowed) *253
C. Barbell Bent over Row – 5RM ; straps allowed 
D. Map Training – 70-80%; smooth movement today; take it a back a bit with your output
amrap 15 
400m Run 
7 c2b 
6 t2b 
5 pullups *the above try for complex staying on the bar 
12 alt kb snatch’s (70/53)
rest 8 min
amrap 10 
300m row
20 ghd sit-ups 
10 DB g to overhead 45/35
E. Weighted plank hold x 1 min x 4 sets
A. Cleans at 207, drops at 187
B. Pulls at 253
C. Rows at 153, drops at 143
D. 3+408/2+36(did 15 cal AB) instead of row. No rowers in yet.
E. Planks at 35#

AM
A. 1:53 lowest/1:56 highest. Most were 1:53

    
B. 187
C. Done at 99-121
Gymnastics add on
A. On rings. Weighted c2rings x 2 drop DB. Max strict ring pull-ups as high as u can
18#+6
18#+5
18#+5
18#+4
18#+4
B. Reverse Tabata ring support – external hold on rings is target: done. Last two sets hard but doable.
C. Hard aerobic effort
2k row: 8:15
1k ski erg: 4:51
13:13 total time
Then
PM
A. 165
B. Ended at 242. Saving back still. It’s better but tender. Just putting heavy weight under me.
C. 19:18 total time. Part a (with ten mus) 9:58. Part b 4:20. I think my gymnastics am killed my muscle ups. But all for good reason. 

CAP
A. 500m Row x 8; rest 3 min between ; -:1 from last weeks splits is goal. Again, this is a LONG progression. Be smart about the % output you are displaying here.
B. Split Jerk 3RM + 2×3@90%
C. Clean Grip Overhead Walk x 30’ at slow steady pace; utilizing the position overhead and working stability
pm:
A. Push Press 3RM + 2×3@90%
B. Back SqT Cluster 1.1.1; rest :15 between cluster reps; shooting for HIGHER than your 3RM is the goal with something like this.
C. running clock
25 strict hspu
15 muscle ups
10 thrusters (185/123)
rest 5 min
5 rds
5 front squats 185/123
10 bar lateral burpees

Wed

AM

A. MAP training – sustainability – %’s should correlate to time domains

AMRAP 5 @90%
3 clean and jerks @155/108

5 bar lateral burpees

7 t2b
5+7

Rest 5  min

AMRAP 10 @80%

200m run

50′ sled push (145/90) – added to sled

12 KB snatch (alt arm) 53/35

Rest 4 min
4+200

AMRAP 15

5 bar muscle ups

10 box jump overs (30/24) * no rebound

15 ghd sit-ups

20 walking lunges (alt legs)
4+42

Today gymnastics add on (done after wods)
A. 1:30 pbar lsit hold. Accumulate
B. 50 pass through on pbars. Legs way out from way behind. Controlled.
C. Weighted chin up – 3 rep; drop weight to max strict Chin ups x 4.
18#: 5/5/4/4 for me unweighted.
Rest few min. Then heavy single weighted
Worked up to a 36# single

PM
A. Snatch balance + 2 ohs ; build to heavy – nothing forced. Speed is focus
165

B. Push Jerk 3×5 @77%
66kg

C. Bent over row 3×5@90% of 5RM
65kg

D. Assistance work

3 Rds

20 band scap squeezes

60′ waiters carry

30′ oh walk (barbell with weight) stability focus

12 back ext.  5 sec hold on last rep parallel to floor

Done

Gymnastics add on:

A. 1 legged rope climb to ceiling on every :45: every adjustment :05 LSit x 10: 6 at :45, final 4 at 1:30

B. Partial supinated pull ups:

B1. ME bodyweight, rest 2:00: 7, 6, 7, 6

6×2: 15, 17.5, 20, 22.5, 25, 27.5

Post workout:

A. 1 pbar HSPU every :45 x 15 (two abmats)

B. 20 shoulder taps into ME HS hold: :30/:46/:30/:21

Gymnastics add on to start: then pm session, then am session 

Am

A. :25 bike sprints x 6; rest 3:30 between: done

B. Hang SqT Clean + Split Jerk: 187

Pm:
A. Front SqT – 3RM: 242
B. AMRAP 12: 2+421 (did 4 MUs then 5 then 1 in rounds)

AMRAP 10: 3+11

AMRAP 8: 9+8 I think

amrap 12
400m Run
20 Hang SqT Cleans (93/63)
10 Muscle Ups
rest 6 min
amrap 10
15 T2B
10 cal Bike
5 db/kb manmakers 40/30  (ish)
rest 4 min
amrap 8
5 heavy wall balls
5 burpee touches