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Above All Fitness and Olympic Weightlifting Programming for the week of Feb 25 2019

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Monday
CLASS

A. Strict Press
5×5 @ 75%

B. E3MOM x 4 rounds
5 Strict Pull ups
5 Butterfly Pull ups
5 Kipping Pull ups
15 Ring Dips
40 Ab mat Sit ups

HYPERTROPHY
Ring Row + Cable Tricep Extension
4x 10+10

STRENGTH
Muscle Clean + Hang Clean
1+1…. AHAP

Clean from blocks
6×3 @75%

Power Snatch
1×2 @55,60,65,70% 4×2 @75%

Straight arm pulls + back extension
5×10+10

Tuesday
CLASS

“The Chief”
5 x AMRAP in 3 min (19 min)
3 Power Clean 135/95lbs
6 Push Up
9 Air Squat
Rest 1 min between AMRAPs

HYPERTROPHY
Back Squat
4×8 @65%

STRENGTH
Muscle Snatch + Snatch Balance + Sots Press + Snatch
1+1+1+1…. AHAP

Snatch waves
2×1 @(80,85,90%) if you are missing drop your percentages

Snatch Pull
5×3 @90%

False grip pull ups + L-sit
4×10+:20

Wednesday
CLASS

“Open Test”
AMRAP in 20 min
50 Wallball shots
50 Double Unders
40 Box Jump
40 Toes to Bar
30 Chest to Bar
30 Burpees
20 Power Clean 135/95
20 Jerks 135/95
10 Power Snatch 135/95
10 Muscle Up

STRENGTH
Push Press + Push Jerk + Jerk
1+1+1…. AHAP

Jerk waves
2×1 @(80,85,90%) if you are missing drop your percentages

Clean Pull to contact + Clean Pull
5×2+1 @110%

Strict Handstand Push Up to absolutely full lock out!!
5×5 from deficit

Thursday
CLASS

Snatch
5 Reps EMOM x 5 min (55%)
4 Reps EMOM x 5 min (60+%)
3 Reps EMOM x 5 min (65-70%)
2 Reps EMOM x 5 min (75%)
1 Rep every 0:30 x 5 min (80%)
1 Rep E2MOM x 10 min (85+%)
*Percentages are suggestions based off of 1RM Snatch so you can have an idea how heavy to be.
**scale to cleans or keep it light and correct

STRENGTH
Snatch
1×3 @55,60,65,70% 4×2 @75%

Clean & Jerk
1×3 @55,60,65,70% 4×2 @75%

Bench Press
3×5 @75%

20 attempts at max time hand balance

Friday
CLASS

Open WOD 19.2

STRENGTH
Snatch Balance
1-1-1-1-1……..

Snatch
1×3 @50,60%, 1×2 @70,75,80,85%, 1×1 @90,95%, if you got it go for it!!

Deficit Snatch Pulls
5×3 @120%

Strict Toes to Bar + Tricep Cable Downs
5×5+10

Saturday
CLASS

“Holleyman”
30 rounds for time:
5 Wallball shots
3 Handstand push ups
1 Power clean 225/155

STRENGTH
Snatch
1×3 @55,60,65,70% 2×2 @75,80%

Clean & Jerk
1×3 @55,60,65,70,75% 2×2 @80%

Back Squat + Box Jump
5×5+5 @75%+40″

Sunday
CLASS

5 rounds for time of:
2 legless rope climbs
20 db snatches 50/35

B. 4 rounds of
10 lateral raise
10 post flyes
10 bicep curls
10 tricep extensions

STRENGTH
Muscle Clean + Power Jerk
10×1+1 @ below 60%

Clean & Jerk
1×3 @50,60%, 1×2 @70,75,80,85%, 1×1 @90,95%, if you got it go for it!!

Front Squat
3×5 @75%

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