9 24 21

P

A. q(2:00) x 5
3 Pausing Tall Snatches 35-45%
*3 second pause in bottom

B. q(2:00) x 5
3 Squat Snatches 70-75%

C. FT
30 HPS 75/55 or KBS
30 HSPU or 20 sHSPU
30 OHS
30 BF Burpees
30 Hang Squat Snatches

Extra: Base your rep scheme off the u/b sDip test
*5 reps = 4-4-4-3-2
*10 reps = 9-8-8-7-6
*15 reps = 12-10-10-8-6
*20 reps = 18-15-14-10-6
*25 reps = 20-16-16-12-8
*Aim to complete sets u/b but if not that’s ok. Rest as needed between sets

F

A. q(2:00) x 5
4 BTN Snatch Grip PP or 10 RR

B. q(2:00) x 5
4 OHS or 10 GS
*1 second pause in the bottom of OHS
*talk to your coach to determine if you are doing PP/OHS vs Pushup/RR. Individuals in squat therapy should do RR/GS

C. FT
30 KBS or double DB HPS
30 DB PP
30 OHS or GS (light weight)
30 BF Burpees
30 KB Taters

09 23 21

A. [10] Intro to ski-erg

B. OTM [36]:
[1] OHWL (Plate/2xKB or DB) 1 gym length
[1] Ski hard 0:45
[1] Crossover Bands: 5 reps of “ATYT” *
[2] Athlete’s choice: HS or Jump rope practice
[1] REST
*ATYT can also be performed on an incline bench with arms only or 5 lb weight.

9 22 21

P

A. DL 4×3 @ 73%
*deadstop DL, reset each rep

DL 4×3 @ 78%
*touch and go reps

B. AMRAP [8]
15 DL 135/95
12 BJO
9 PJ

REST [4]

AMRAP [8]
15 DL 115/85
12 BJO
9 PJ

Extra: sPU [15]
Base your rep scheme off the u/b sPU test
*5 reps = 4-4-4-3-2
*10 reps = 9-8-8-7-6
*15 reps = 12-10-10-8-6
*20 reps = 18-15-14-10-6
*25 reps = 20-16-16-12-8
*Aim to complete sets u/b but if not that’s ok. Rest as needed between sets
*recovery pace bike 2 minutes after each

F

A. q(3:00) x 6
5 DL (bar or KBs)
*increase DL weight each set as form allows. Looking for an increase is weight from last week
*recovery pace bike after each set

B. AMRAP [8]
15 DL (lighter weight)
12 BJO
9 Pushups

REST [4]

AMRAP [8]
15 KBS
12 BJO
9 Pushups