Monday

• Max Effort Front Squat 1 1/4 type 3-1
• Good mornings Heavy 5x5 
• Back Extensions 3 x 20
• Weighted situps 3x10   Superset Strict TTB 3 x 10
• Pullup Work for skill

Tuesday 

• ME Bench press ( down to one plate ) 3-1
• Weighed Dips 6 x 3 (controlled) superset w/max BW dips
• Heavy Jerk Work 5 x 3 (work on split)
• Bent over Rows (Pendlay) 6 x 5 (Add shrugs if want too)

Wednesday 

• Convential Grip Deadlifts medium weight 3 x 8
• Strict leg raises 3 x 15
• 21-15-9 Powerclean / box jumps / C2b Pullups

Thursday 

• Bench press 8x5 65% of max (slow on way down/ explosive way up) Superset with plyo pushups 45+25 set of 10
• Strict Press 5x5
• Strict shrugs 4 x8 superset HSPU Failure
• Work on weakness

Friday

• Smolov
• Snatch 4x50% 3x60% 2x75% 1 x 80% 3 x 70% 2x60% Cool down sets as needed.
• Weighted overhead lunges (gym length x 3) using KB
• Planks 3x:45 
• 3x15 KB situps

Monday--

• Low Box Squat (High Bar) 3-1
• Glute Hammy Raises 4 x 10 (4 sec count)
• Weighted Situps 3x20
• Superset with HTTB x 10
• Shrugs Strict Heavy

Cool Down - Row 5-10 min light pace

Tuesday--

• Close Grip Bench 
• Strict Press 3 x 10 (Moderate weight)
• 8 Rounds for time:
• 2 powercleans 85%
• 2 rope climbs
• 6 ring dips

Cool Down-- Jog quarter mile / STretch

Wed--

• Partial Deadlifts 3x20
• Strict leg raises 3 x 12
• EMOM 20
• 15 KB swings on even
• 7 Burpess on ODD Minutes

Cool Down-- Row 500 M / Back Extensions

Thursday

• Bench Press 5 sets---> 5 light 5 medium 5 heavy
• Ring Dips Heavy 3x10
• Push Press 5x6
• superset with HSPU Failure

Cool Down-- Stretch hardcore

Friday--

• SMolov
• Sled Pushes 5x5 Heavy 50 M
• "Annie"
• "Karin"+ MUscle Ups (goal 30)

Cool Down-- Row

Monday 
1. Deadlift 3-1 GO HEAVY
2. 3x10 reps S2O @ 75%
3. Abs- 3 sets of 10 GHD sit ups/ Superset 10 T2B
4. Skill- 3x 20 pistols

Tuesday
1. Normal grip bench 3-1 (When reached your failed set of 1 rep, do 2 sets of negatives with that same weight).
2. EMOM 10- 2 P. clean @ 80%
3. For time: Guys- 30 Muscle ups
Girls- 10 rope climbs
4. Cash out/skill- 100 dubs/500 m row/50 box jumps @ 24” guys and 20” girls (Feel the movements, not all out)

Thursday
1. Squat 10x3 Smolov
2. Pirouette HSPU (strict)- Guys-3x5-7
Girls-3x5-7 negatives
3. Abs- 7 min EMOM of Guys- 30 sec plank hold w/ 25lb plate
Girls- 30 sec plank hold w/ 10lb plate
4. Skill- Guys 3x 15-20 reps of c2b pull ups
Girls 3x 8-10 MU progressions (Jump MU)

Friday
1. Bench 5x8-10 @ 80% of weight from Tuesday
2. 5x 100m sprints (50m down & 50m back) ALL OUT EFFORT!!!
3. For time: Isabel (Guys and Girls go prescribed weight)
4. Row 5-10 minutes lightly
Saturday
WOD if wanting too

WEEK 3 

 BACK EXTENSIONS WHENEVER WE CAN – GOAL TO INCREASE OLYMPICS DOWN THE ROAD

 ( NOT GONNA PROGRAM IN BECAUSE LOOKS LIKE TO MUCH)

Cash outs everyday of at least something

Pick a weakness

Monday

(Max effort squat day)

·      OverHead Squatsà Warm up 3 rep then work way to one rep max

·      Deadlift 3 x 10 ( work on speed)

·      Glute Hammy Raises 3 x 8 (four count on way back down)

·      Weighted situps 3 x 20

Tuesday

(Max effort bench day)

·      Floor Pressesà 3 reps until no longer then continuing working up to a one rep max

·      Ring HSPU ( girls muscle up progression stuff) (rep/set = feel for that day)

·      10 deficit pushups superset with max diamond pushups

·      One Arm Press (controlled) KB 3 x 10

·      Back Extensions 3 x 20

Wednesday

Snatch

Squat Clean

Thursday

·      Smolov squats 3^rd day

·      Barbell Shrugs 3 x 8 (strict controlled) (225 )

·      Rows Heavy 3x5 (185)

·      Russian Twists on GHD/ L sits   3 x 20

WOD pistols in wod

Friday

·      Bench Press 3 x 10 75%

·      Tricep Extension 4 x 8

·      Handstand walk practice over 200 ft

Longer WOD