Week 5

Strength: Week 5, 7 week squat program

Monday

A. Strength

E3MOM 6×2 Front Squat@80%

B. Conditioning

AMRAP 14
50 Pistols
40 T2B
30 Wallballs@9/6kg
20 Over DB Burpees
10 DB Hang Clean [email protected]/15kg
Score = Reps

Tuesday

A. Strength

E3MOM 6×3 Hang Clean@80%

B. Conditioning

For Time:
In Pairs
5 Rounds
500m Row
20 Power Clean@60/40kg
20 Press Ups
Score = Time

Coaches Notes:
Split the reps, go hard, go unbroken and in the words of Deadpool, “MAXIMUM EFFORT”

Wednesday

A. Strength

E3MOM 6×3 Back Squat@80%

B. Conditioning

AMRAP 12 
5 Squat Cleans@90/60kg
10 Strict HSPUs
15 Down Ups
20 Plate GTOH@15/10kg
Score = Reps

Thursday

A. Strength

E3MOM 5×6 Bench Press@75/80%

B. Conditioning

For Time:
50 Thrusters@50/35kg
25 T2B
50 Alt Jumping Lunges
25 Pull Ups
Score = Time

Friday

A. Strength

E3MOM 6×2 Front Squat@80%

B. Conditioning

EMOM 24
0-2 – Run 400m + 10 Wallballs@14/9kg
2-4 – Row 250/200 + 10 Over Erg Burpee
4-6 – Bike 15/12 Calories + 10 Alt DB Snatch@30/22.5kg
6-8 – Ski 15/12 Calories + Rest

Coaches Notes:
The Run + Wallballs will probably be the hardest for most, scale the distance if need but this should be ME. Itshould get easier as you work down. Depending on where you start save some for that Run.

Saturday

For Time:
In Pairs
5 Rounds
6 Clusters@80/60kg
12 Burpees Over Bar
24 Pull Ups
48 Calorie Row
Score = Reps
40 Minute Time Cap 

Coaches Notes:
The Cluster should be heavy singles, use a challenging weight! The rest split 50/50 and keep moving.

Sunday

A. Strength

E3MOM 6×3 Hang Power Snatch + 3 OHS

Or

Hang Power Snatch Technique Work

B. Conditioning

For Time:
5 Rounds
12 Hang Power [email protected]/30kg
30 Double Unders
12 T2B
Score = Time

Conditioning

MONDAY/TUESDAY

In Pairs
You Go I Go (P1 completes all the 10’s then P2 completes all the 10’s)
For Time:
10-1
Calorie Row
Devils [email protected]/15kg
Down Ups
DB Front [email protected]/15kg
Score = Time

WEDNESDAY/THURSDAY

For Time:
In Pairs Perform:
200 Cal Row
100 Goblet Squats@32/24kg
200 Cal Ski Erg
100 Alt Goblet Lunge@32/24kg
Score = For Time

FRIDAY

For Time:
In Pairs Perform:
60 Calorie Assault Bike (Break this up as needed)
10 Rounds (You go I go)
200m Row
10 Burpees
60 Calorie Assault Bike (Break this up as needed)
Score = For Time