Adam Week 5
Monday Nov 30th
WU: 500m run
Down and back power skip
2×10 air squats
2×5 ring dip
SS: Back Squat 5RM
WOD: AMRAP 10
5 Power Clean (135/105)
1 Muscle Up
6 Power Clean
2 Muscle Ups
* add 1 rep every round on cleans and muscle ups
Rest 2 Min then…
AMRAP 5
10 cal Row
10 Pistols Total (in other words that’s 5 ea. Leg folks)
Tuesday Dec 1st
WU: 5ish min Double under Practice
3 sets 8 strict press, 8 push press, 8 split jerk
10 Broad jumps for max dist.
SS: Split Jerk 2RM
Take this seriously guys. Don’t take 3 sets and call it a max for the day. Take care in bringing the bar back to the front rack or use the blocks.
WOD: 5 RFT
50 Double Unders
20 Russian KBS (53/35)
20 Goblet Squats
Wednesday Dec 2nd
WU: Row 250 easy pace
Hip/shoulder mob
Pvc pass throughs and snatch work
BB snatch progressions
SS: EMOM 16
Start @ 60% 1RM Squat snatch add 2.5-10 lbs every round. Don’t set yourself up to pr in the first 8 min. I suggest having a weight buffet laid out near you to make weight changes run smooth. Remember it’s only a minute break.
WOD: Coach Sav Throwback WOD
With a 15 min Running clock 5 RNDS for Reps
:30 Sec Max Effort snatch (95/65)
:30 Sec Rest
:30 Sec Max Effort Box Jump (24/20)
:30 Sec Rest
:30 Sec Max Effort HS Push Up
ACC: 3×10 Weighted Hip ext. w/bb or plate.
Thursday Dec 3rd
WU: C.C.
SS: Max Complex
Clean Pull, Lower to ground taking 6 sec, Squat clean, 2 FS, 1 Split Jerk
WOD: Every 3 min for 12 Min
4RNDS
Row 250
25 Wall Balls
Rest remainder of time
ACC: Foam Roll/LAX ball
Friday Dec 4th
WU: 10 Hang to active
10 scap pulls
Wrist mobility
2×5 light DB snatches
SS: Max Dist Handstand Walk to Deficit HS Push up.
WOD: 3RFT
30 DB Snatches AHAP Right Arm
20 Pull Ups
30 DB Snatches AHAP Left Arm
20 Pull Ups