SWOD Thursday 12.12.2019

Accessory Work:

A. Every 2 minutes x 6 sets
Power Clean + Hang Squat Clean + Thruster
*Sets 1-2 x 3+2+1 @ Moderate
*Sets 3-4 x 2+2+1 @ Moderate +5-10lbs
*Sets 5-6 x 1+1+1 @ Heavy for the Day

B. Every 90 seconds x 4 sets
Clean Deadlift (BTK) + Clean Pull
*Sets 1-2 x 3+1 @ 80% of 1RM Clean

C. EMOM x 8 minutes
Min 1: Seated KB Front Rack Press x 20 Alt reps (16/12kg)
Min 2: Plank Plate Slides x 30 seconds

SWOD Tuesday 12.10.2019

Accessory Work:

A. Every 3 minutes x 4 sets
Back Squat
*Set 1 x 8 reps @ 65% of 1RM
*Set 2 x 8 reps @ 70%
*Set 3 x 6 reps @ 75%
*Set 4 x 4 reps @ 80 %

B. Every 90 seconds x 4 sets
Snatch Deadlift (BTN) + Snatch Pull
*Sets 1-4 x 3+1 @ 80% of 1RM Snatch

C. 3 sets of:
Russian KB Swings x 10 reps (32/24kg)
– Rest 30 seconds –
Hollow Rocks x 20 reps
– Rest 60 seconds –

SWOD Thursday 11.28.2019

Accessory Work:

A. Every 90 seconds x 10 sets
3-Pos Snatch (High Hang + Hang + Floor)
*Sets 1-2 @ 60-65%
*Sets 3-5 @ 70%
*Sets 6-7 @ 75%
*Sets 8-10 @ 80%

B. Every 90 seconds x 4 sets
Snatch Deadlift (BTK) + Snatch Pull
*Sets 1-2 x 3+2 @ 75%of 1RM Snatch
*Sets 3-4 x 2+1 @ 85%

C. EMOM x 8 minutes
Min 1: 5 Strict Pull Ups + 5 Strict TTB
Min 2: 5 Strict Ring Dips + 10 Push Ups

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