Week 1:
Monday:
High-Bar Back Squat 1 Rep Max
Glute-ham raises- 2x15-20
RDL- 2x15
Anchored Situps- 2x20-25
Tuesday:
Sprints/Running or rowing
Wednesday: REST
Thursday:
Press 1 Rep Max
Dips- 3x max reps (add weight next two weeks if you get >15 reps)
Kettlebell snatch- 3x10/arm
Knees to elbows- 2x10-15
Friday-
10-9-8...-1 Power cleans/pullups
Saturday-
30-20-10: heavier swings/shortish box jumps/ring pushups (scale to games-style pushups if shoulder is disagreeing)
Week 2:
Monday:
High-Bar Back Squat 1 Rep Max
Glute-ham raises- 2x15-20
RDL- 2x15 (add weight)
Anchored Situps- 2x20-25
Tuesday:
5 rounds: 10 deads (light; like 155) 35 doubleunders (sub tuck jumps) 10 burpees
Wednesday: REST
Thursday:
Press 1 Rep Max
Dips- 3x max reps (add weight next two weeks if you get >15 reps)
Kettlebell snatch- 3x10/arm
Knees to elbows- 2x10-15
Friday:
5 rounds for max reps- :60 pullups :30 rest, :60 burpees :30 rest, :60 Db hang squat cleans :30 rest
Saturday:
6 rounds: 250m row 8 split snatch (alt. legs) rest 2:00
Week 3:
Monday:
High-Bar Back Squat 1 Rep Max
Glute-ham raises- 2x15
8 rounds :30on/:30off (double tabata? alt. half tabatas?) deads @135/ghd situps (sub anchored situps)
Tuesday:
5 rounds: 7 power cleans 10 pistols 20 double-unders (sub tuck jumps)
Wednesday: REST
Thursday:
Press 1 Rep Max
3 rounds: 10 weighted chins 10 weighted dips (can use different weight for chins/dips) 20 hollow rocks
Friday:
21-18-15-12-9-6-3: swings and box jumps
Saturday:
Jackie- 1000m row 50 thrusters @45 30 pullups
Warmup Notes:
Speal dynamic warmup (see vid in cfj)
1-2 hip mobility wods hold for about :30 each
Muscle Snatches
1-2 other movements with transference to the days workout
