Week 5

NOTE - This is week 5/5 of a 5 week cycle as 5’s as your base number. Week 6 will transition to triples

Day 1

To start, for ten minutes - practice dumbbell squat snatches - alternate arms
In between practice sets, hold the bottom of a pistol squat with a focus on balance and ankle flexibility

Strength :
Back Squat - 5x5 - +5# from last week
Seated Leg Extensions - 3x20 (make these burn, I don’t want to hear the machine clanking - quiet and controlled)
Jumping Lunges with a vest or SAND BAG on shoulders - 3x20 (10 each leg)
Death By Wall-Ball - +2 each minute (start at 2)

Midline - 50 strict t2b ; every break perform 30 mountain climbers


Day 2

Gymnastics to start

Practice handstand walks and shoulder taps for 5-6 minutes
3 rounds - 100ft waiter walk (one arm)
30s plank

Strength :

Bench Press - 5x5 +5# from last week
Snatch Grip Push Press - 3x10
Snatch Balance + OHS - 3+1 - build up to something heavy and fun
Dumbbell Plank Walks - 3x50ft with 35# - rest 2-3 minutes between sets

For time - 150 calorie ski erg ; every 30 reps stop and perform 20 push-ups



Day 3

Start with a steady State 10k row

Rest as needed

Deadlift - 1x5 +5# from last week
Dumbbell RDL - 3x10
Odd Object Clean - 3x10
Farmer Carry - 550m (2x60-70# dumbbells)

Circuit Style - 3 rounds not for time
10 heavy barbell curls
10 pull-ups
10 1-arm dumbbell row (each side)
60s plank


Day 4

To start:

Accumulate as much time in a hollow hold against a 10 minute clock

Strength:
Muscle snatch + Power Snatch + Snatch + OHS - 1+1+1+1 - this will start LIGHT - add weight until you can’t Muscle Snatch anymore - transition to
Power Snatch + Snatch + OHS - 1+1+1+1 - add weight until you can’t power snatch anymore - transition to
Snatch + OHS - find a max with this complex - don’t rush and do small jumps for this entire workout 1-2 pounds if necessary - this shit should all look pretty as fuck juice

Finish with 5 rounds of “DT” 12 DL , 9 HPC, 6 jerks @115# - blaze through this complex and feel your lungs bleed