Wednesday - Mar. 30

Dynamic Warm-up
Jump Rope - 2 minutes

Snatch High Pull
4 x 95, 135, 185, 205, 225, 235#
3 x 4 @ 255#

Squat
5 x 135, 225#
5 x 275 (65%)
5 x 320 (75%)
6 x 365 (85%)

15 minutes (EDT)
18" Step-Up @ 115# (r/l)
- 6 sets of 5
KB Snatch @ 40kg (r/l)
- 6 sets of 5

Plateau Buster
2-arm Swing
10 x 105, 195
4 x 10 @ 285

1-arm DL (r/l)
1 x 375, 465

Saturday - Mar. 26

2" battling ropes warm-up
- various movements x 10

Bench Press
5 x 135, 185#
5 x 210 (65%)
5 x 245 (75%)
5 x 275 (85%)

15 Minutes (EDT)
45 degree DB Incline Press @ 80#
- 7 sets of 5
2" Pullups
- 7 sets of 5

2" Battling Ropes - Tabata x8 to finish

Friday - Mar. 25

Snatch
2 x 40, 50, 60, 70kg
4 x 2 @ 80kg

Deadlift
5 x 135, 225, 315#
5 x 365 (65%)
5 x 425 (75%)
6 x 480# (85%)

1-arm Deadlift - hook grip
1 x 135, 225, 315# (r/l)
4 x 1 @ 365# (r/l)

15 minutes (EDT)
Double KB Snatch @ 28kg
- 9 sets of 5
Front Squat @ 90kg
- 9 sets of 5

Atlas to 45" - 10 yds out/back in between
175# x 5
245# x 5

Tuesday - Mar. 22

Press
5 x 45, 50, 55, 64kg
6 x 72kg

T-Bar Row
5 x 135, 185, 235, 275#
5 x 310#

Log Clean + Press @ 110#
- 15 sets of 5 on 1:00

15 minutes (EDT) - 7 sets of 6 for each
DB Curl @ 35#
Lat. Raise @ 15#
Tri. Rope Pushdown @ 100#

Thursday - Mar. 10

Weight for Distance spins
28# x 3
56# x 3

Clean + Jerk
2 x 60, 60, 80, 100, 120kg

Dynamic Squat @ + #5 bands
- 12 sets of 2 on 1:00

2-arm swing on StrongerGrip Plateau Buster
10 x 105. 195. 285, 335, 335#

Tuesday - Mar. 8

Weight for distance spins
28# x 3
42# x 3
56# x 5

Dynamic Bench Press
- 185# + #1 bands
- 12 sets of 3 on 1:00

Ring Muscle-Ups
x 3, 2, 1

Pullups
x 8, 8, 8

DB Incline @ 45 degrees
10 x 70, 80#
6 x 90#