Physical Program
2019
Feb 04-10
Little bit of a decrease in overall volume this week as the last 3 weeks have been pretty brutal.
Have fun with the max clean and jerk and snatch, and if you film it post it up online and tag me in it!
-Josh
Monday Feb 4th Military
Run
3 sets
400 hard
200 easy
800 hard
200 easy
Rest 4 min between sets
100 pull ups
200 push ups
300 air squats
Wear a 20# vest
For time
200’ lunge holding 55# db
Monday Feb 4th Comp
5 rds
400 run
15 ohs 95
15 pull ups
5 sets
30 sec hard as you can on bike for cals
Rest 2 min
Push up
20 on the min for 10 min
Monday Feb 4th Fitness
5 rds
400 run
15 ohs 75/55
15 pull ups
5 sets
30 sec hard as you can on bike for cals
Rest 2 min
Tuesday Feb 5th Military
Front squat
4×7 @78%
5 sets
20 db snatch 85#
20 burpees
Rest 2 min between sets
Then-
100 sit-ups
Tuesday Feb 5th Comp
8 mile bike on trails
Snatch
6×3
80-85%
Speed pulls
5×3
90-100%
Dead (dead stop)
6×2 @80%
3 rds
40 Ghd sit-ups
7 strict parallel hspu
Rest 5
3 rds
25 cal row
10 dball cleans 150#
Tuesday Feb 5th Fitness
4 mile bike on trails
Snatch:
E2MOM for 12 min
2 snatch at 75-80%
Speed pulls
EMOM 5
3 reps at 90-100%
Deadlift (dead stop)
4×2 @80%
3 rds
25 cal row
10 barbell cleans 155#
Wednesday Feb 6th Military
Swim
Warm up
200 kick
200 pull
200 swim
Main
3 sets
200 swim
Rest 1 min
4×50 on min
200 swim
Rest 3 min between sets
Tread water For 10 min
50 cal row
50 deadlift 185
50 box jump over 24”
50 wall ball
50 dips
50 wall ball
50 box jumps
50 deadlifts
50 cal row
Wednesday Feb 6th Comp
Rest Day
Wednesday Feb 6th Fitness
12 min Amrap with partner
Snatch
40 reps 65
40 reps 95
40 reps 115
40 reps 135
40 reps 155
Rest 12 min
12 min Amrap with partner
Power clean and jerk
40 reps 95
40 reps 115
40 reps 135
40 reps 155
40 reps 175
Back squat EMOM8
3 @80%
Thursday Feb 7th Military
Rest Day
Thursday Feb 7th Comp
12 min Amrap with partner
Snatch
40 reps 115
40 reps 135
40 reps 155
40 reps 175
40 reps 195
Rest 12 min
12 min Amrap with partner
Power clean and jerk
40 reps 135
40 reps 155
40 reps 175
40 reps 195
40 reps 215
For time
With partner
100 pull ups
200 push ups
300 wall ball
While one person goes the other one runs 300 meters you switch back and forth until you accumulate all the reps
Back squat
10×3 @80%
Thursday Feb 7th Fitness
Rest Day
Friday Feb 8th Military
3 mile run
6 rds
50’ sled push heavy
3 rope climbs 15”
Rest 10 min
30 kb swings 53#
30 kb squats
30 power cleans 185#
Friday Feb 8th Comp
6 sets thru all of this
1 min max cals row
1 min rest
1 min max burpees
1 min rest
1 min max cals bike
1 min rest
1 min max du
30 min
Find max snatch
30 min
Find max clean and jerk
9muscle up
18 db snatch 65#
7muscle ups
14 db snatch 70#
5 muscle ups
10 db snatch 75#
Rest 10 min
Repeat above
Friday Feb 8th Fitness
4 sets thru all of this
1 min max cals row
1 min rest
1 min max burpees
1 min rest
1 min max cals bike
1 min rest
1 min max du
30 min
Find max snatch
30 min
Find max clean and jerk
SaturdayFeb 9th Military
Snatch- work to heavy single
Then
6×3 @80%
Goal is 50 squat cleans 205
On the min do 15 cal row
So with remaining min perform max squat cleans keep repeating that until you get 50 cleans.
Row easy 4K
Saturday Feb 9th Comp
30 sto 45#dumbbell
30 toes to bar
30 cal bike
30 box jump overs 24″
30 deads 205
Rest 5 min
30 deads 205
30 box jump overs 24
30 cal bike
30 toes to bar
30 sto 45# dumbbell
50 squat cleans 225 with partner for time
Deadlift
6×2 @80%
Saturday Feb 9th Fitness
30 sto 45#dumbbell
30 toes to bar
30 cal bike
30 box jump overs 24″
30 deads 205
Rest 5 min
30 box jump overs 24
30 cal bike
30 toes to bar
30 sto 45# dumbbell
Deadlift
6×2 @80%
Sunday Feb 10th Military
Rest Day
Sunday Feb 10th Comp
Snatch
6×3 80%
Snatch pulls
6×3 90-95%
Ohs 185
Ttb
100 Ghd for time
Sunday Feb 10th Fitness
Rest Day
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