Squat programming day 1

REST 5'

For time:
3 Rounds
400 m run
15 clean 60/40
400 m run
30 c2b
400 m run
15 box jumps

Strenght:
5 set of 5 strict pull-ups / BICEP BAR HOLD
WOD:
AMRAP 15'
1 Clean and Jerk
1 Round of “Cindy”
2 Clean and Jerks
1 Round of “Cindy”
3 Clean and Jerks
1 Round of “Cindy”
…continue to add 1 CJ after every round of “Cindy”Strenght:

Muscle clean 3 sets of 3 with empty barbell (primer)

Clean, hang clean, jerk 5 sets of 2 @ 60% of 1RM clean & jerk

Back squat 4 sets of 3 with a 3 second pause in the bottom @ 7RPE or 70% of 1RM back squat

Bulgarian split squats - 3 sets of 10 reps on each leg @ 8RPE

Accessories
3 rounds
40 sec plank hold
30 flutter kicks
40 Russian twists

D.
Every 5 minutes, for 25 minutes (5 sets):
Row 500 Meters
10 Strict Supinated-Grip Chin-Ups

*Goal is to be as fast as possible, while maintaining similar times throughout the five sets.

C.
Three sets of:
Dumbbell Rollback Extensions x 8-10 reps
Rest as needed
Reverse Flys x 15 reps @ 2121
Rest as needed
*Overhand Deadlift Hold x 30 seconds
(take the bar out of a rack or off of pins, not from the floor – weight it as heavy as possible while maintaining your double overhand grip)
Rest as needed

1000 metres row
50 Thrusters 20/15
30 strict pullups
50 thrusters 20/15
1000 metres row

Every 2 min x5 (total 10min)

3 hspu/3 wall climb/15s hs hold
6 box jump over
12 kb swing 32/24kg

"Do it Again" 05/09/19
For Time
3-9-15-21-15-9-3
P.Snatch @45/30kg
Burpee Box Jumps @60/50cm

TC: 19'

EMOM 15 min (@50/30 Kgs).
- 1 Power Clean.
- 1 Hang Squat Clean.
- 1 Thruster.
- 2 Over head Squat.
- 5 burpees over the bar.

1) Wall climbs 5x4
2) Squat clean and jerk 5x(1+1))x80%