Week 12. This is the last week of this training schedule and you will be doing some testing this week. It’s going to be a fun and rewarding week. You have put the work in now it’s time to test again bathe in your glory and begin to plan the next step for more gains.
Good luck
Monday – Squat and Pulling
Tuesday – Snatch
Wednesday – Conditioning
Thursday – Gymnastics
Friday – Deadlift and pushing
Saturday – Clean & Jerk
Sunday – Service
Monday –Squat and Pulling
A Front Squats – you have 16min to build a heavy 3rm effort for the day
B Front squats and Back squats 1×2+ME back squats @85%A
10mins for quality
3x efforts for ME pull-ups @ BW
3x efforts for ME quality pistols for reps
C 8min AMRAP
16x KB swings
8x HR Press-ups
rest 2mins
D 8min AMRAP
16x KB alt rev lunges
8x T2B / T2R
Tuesday – Snatch
A Snatch grip high pulls, hang power snatch, snatch -5×3+3+1 light rhythm reps
B Power Snatch or Squat Snatch-15min to get a good 1rpm lift for the day
Bike intervals -TEST
4x 30/90 work to rest
score total calories in 4 efforts
if you want to choose another piece of equipment that’s cool with us
Wednesday – Conditioning
Testing Day.
“Ellen”
3 Rounds for Time
20 Burpees
21 Alternating Dumbbell Snatches 1×22.5/15
12 Dumbbell Thrusters 2×22.5/15
Working a YGIG -movements
Kcals 12/15 -fast
12xT2B -form
Kcals 12/15 -fast
12x ring rows -form
Thursday – Gymnastics
Friday –Deadlift and pushing
A Deadlifts – you have 16min to build a heavy 3rm effort for the day
A1 Bench press – you have 16min to build a heavy 3rm effort for the day
20 rounds or 20mins
working in 2s change per round
5x pull-ups
3x HPSU
1x power dean RX 75/50 plus
Saturday – Clean & Jerk
TEST
1x power clean and split jerk
Anthony Waller Special.
Sunday Service.
“Gut Feeling” – again.
AMRAP 16:
9 Hang Power Cleans rx75/50
15 Lateral Barbell Burpees
9 Push Jerks rx75/50
15 Toes to Bar
16mins AMRAP
6x D ball over the shoulder – heavy
3x wall walks
1x box jump over
