Week 1 d16wsp

Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Hang Power Snatch 3@50%, 3@60%, 3@65%, 2x2@70% Barbell Overhead Lunges 5x6 Push Jerk , (behind Head) 3@50%, 3@60%, 3@65%, 2x2@70% Conditioning Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Snatch Deadlifts 2x3@80%, 2x3@85% Strict Press 5RM, 4x5@90% Conditioning 10rounds 3 Strict Pull ups 10 Box Jump Squats Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Rest Conditioning Mobility Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Hang Clean 3@50%, 3@60%, 3@70%, 2x3@75% Front Squat 3RM, 4x3@90% Conditioning Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Hang Full Snatch 2@50%,3@60%,3@70%, 2x3@75%, 2x2@80% Push Press 5RM, 4x5@90% Pendley Row 5x8 Conditioning Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6 Back Squat 5RM, 4x5@90% Clean Deadlifts 4x4@80% Overhead Squats 3@50%, 2x3@60%, 2x3@70% Conditioning 10rounds 6 T2B 6 Wall Balls 6 KBS Week 1 Monday Tuesday Particular scaling or adjustments Workout Score/Time and Notes Particular scaling or adjustments Workout Score/Time and Notes Wednesday Particular scaling or adjustments Workout Score/Time and Notes Thursday Particular scaling or adjustments Workout Score/Time and Notes Friday Particular scaling or adjustments Workout Score/Time and Notes Saturday Particular scaling or adjustments Workout Score/Time and Notes

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Transcript of Week 1 d16wsp

Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Hang Power Snatch 3@50%, 3@60%, 3@65%, 2x2@70%Barbell Overhead Lunges 5x6Push Jerk , (behind Head) 3@50%, 3@60%, 3@65%, 2x2@70%

Conditioning

Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Snatch Deadlifts 2x3@80%, 2x3@85%Strict Press 5RM, 4x5@90%

Conditioning10rounds3 Strict Pull ups10 Box Jump Squats

Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Rest

ConditioningMobility

Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Hang Clean 3@50%, 3@60%, 3@70%, 2x3@75%Front Squat 3RM, 4x3@90%

Conditioning

Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6

Hang Full Snatch2@50%,3@60%,3@70%, 2x3@75%, 2x2@80%

Push Press 5RM, 4x5@90%Pendley Row 5x8

Conditioning

Weightlifting Volume/Intensity Set 1 Set 2 Set 3 Set 4 Set 5 Set 6Back Squat 5RM, 4x5@90%Clean Deadlifts 4x4@80%Overhead Squats 3@50%, 2x3@60%, 2x3@70%

Conditioning10rounds6 T2B6 Wall Balls6 KBS

Week 1Monday

Tuesday

Particular scaling or adjustments Workout Score/Time and Notes

Particular scaling or adjustments Workout Score/Time and Notes

Wednesday

Particular scaling or adjustments Workout Score/Time and Notes

Thursday

Particular scaling or adjustments Workout Score/Time and Notes

Friday

Particular scaling or adjustments Workout Score/Time and Notes

Saturday

Particular scaling or adjustments Workout Score/Time and Notes