SWOD Monday 02.24.2020

Accessory Work:

A. Every 90 seconds x 4 sets
Tall Clean + Hang Clean (ATK) + Hang Clean (BTK) + Front Squat
*Using 50% of 1RM Clean

B. Every 2 minutes x 6 sets
Hang Squat Clean
*Sets 1-4 x 5 reps @ Build to a Heavy set of 5 for the Day.
*Set 5 x 5 reps @ 90% of “Heavy 5”
*Set 6 x 5 reps @ 85% of “Heavy 5”

C. 3 sets of:
Snatch Grip Bent-Over Rows x 10 reps @ 50% of 1RM Snatch
– Rest 60 seconds –
Snatch Grip RDL x 10 reps @ 50% of 1RM Snatch +10-15lbs
– Rest 90 seconds –

SWOD Thursday 02.20.2020

Accessory Work:

A. Every 90 seconds x 4 sets
Tall Snatch + Hang Snatch (ATK) + Hang Snatch (BTK)
*Using 40-50% of 1RM Power Snatch

B. Every 2 minutes x 6 sets
Hang Squat Snatch
*Sets 1-4 x 5 reps @ Build to a Heavy set of 5 for the Day.
*Set 5 x 5 reps @ 90% of “Heavy 5”
*Set 6 x 5 reps @ 85% of “Heavy 5”

C. 3 sets of:
Clean Grip Bent-Over Rows x 10 reps @ 50% of 1RM Clean
– Rest 60 seconds –
Clean Grip RDL x 10 reps @ 50% of 1RM Clean +10-15lbs
– Rest 90 seconds –

SWOD Tuesday 02.18.2020

Accessory Work:

A. AMRAP in 3 minutes of:
5 Box Jumps (24/20″)
5 Burpee Pull Ups
– Rest 1 minute –
AMRAP in 3 minutes of:
5 Box Jumps (30/24″)
5 CTB Pull Ups
– Rest 1 minute –
AMRAP in 3 minutes of:
5 Box Jumps (36/30″)
3 Bar Muscle Ups

B. 3 sets of:
GH Nordic Raises x 6-8 reps
– Rest 30 seconds –
Hang Leg Raises x 8-10 reps
– Rest 90 seconds –

SWOD Thursday 02.13.2020

Accessory Work:

A. Every 90 seconds x 4 sets
Muscle Clean + Tall Clean + Front Squat
*Using 50% of 1RM Power Clean

B. Every 90 seconds x 6 sets
Clean Deadlift (BTK) + Power Clean
*Sets 1-3 x 3+2 @ 60-65% of 1RM Power Clean
*Sets 4-6 x 1+1 @ 70-75%

C. 3 sets of:
DB Front + Lateral Raises x 10 reps
– Rest 30 seconds –
DB Bent-Over Fly’s x 15 reps
– Rest 90 seconds –

SWOD Monday 02.10.2020

Accessory Work:

A. Every 90 seconds x 4 sets
Muscle Snatch + Snatch Balance + OH Squat
*Using 50% of 1RM Power Snatch

B. Every 90 seconds x 6 sets
Snatch Deadlift (BTK) + Power Snatch
*Sets 1-3 x 3+2 @ 60-65% of 1RM Power Snatch
*Sets 4-6 x 1+1 @ 70-75%

C. 3 sets of:
Hip Extensions x 15-20 reps
– Rest 30 seconds –
Kneeling KB Front Rack Hold x 60 seconds (24/16kg-Hand)
– Rest 90 seconds –

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