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Above All Fitness, Olympic Weightlifting and Hypertrophy Programming for the week

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Monday
CLASS

A. E2MOM x 5 rounds
2 Back Squat ascending in weight each round. Start near 75%

B. 15-12-9 of:
Power Clean 115/75lbs
Lateral over bar Burpees
(Capped at 6 minutes)

at the 12:00 mark repeat

HYPERTROPHY
4 rounds of:
10 straight arm pulls
10 tricep extensions
10 lateral raise

STRENGTH
Jerk
1×1 @60,65,70,75% 6×1 @80%

Power Clean
1×2 @60,65,70,75% 4×2 @80%

Back Squat
3×3 @85% 1×1 @90,95%

Straight arm pulls + Tricep extension
4×10+10 AHAP

Tuesday
CLASS

8min amrap
5 pull ups
5 Push ups
5 T2B

rest 3min

8min amrap
10 sit ups
10 deadlift @135/95
20 DU 

HYPERTROPHY

4 rounds of:
10 gh raises
10 lateral box step up AHAP
10 glute thrusts

STRENGTH
Snatch
1×1 @60,65,70,75% 6×1 @80%

Clean & Jerk
1×1 @55,60,65,70% 6×1 @75%

Medium Grip Pull
5×3 @85%

Strict Toes to Bar
4×5

Wednesday
CLASS

For time:
1-2-3-4-5-6-7-8-9-10 reps for time:
Power clean
Push Jerk
using 60% of Clean and Jerk
straight into
500m row
100 Double unders

*To perform this wod you will do 1 pc then 1 pj followed by 2 pc then 2 pj…….

HYPERTROPHY
4 rounds of:
10 bench press
10 ring row
10 bicep curls

STRENGTH

Front Squat
1-1-1-1-1-1-1-1-1-1

Strict Press
3×3 @85%

Clean Style Deadlift,with lifters on
3×3 @80-85%

Ring Front Lean Rest
3:00

Thursday
CLASS

A. Deadlift
3×5 @75%

B. For time:
10-9-8-7-6-5-4-3-2-1 reps of each
DB snatch per arm, alt. 50/35
Toes to bar

HYPERTROPHY
4 rounds of:
10 back squats
10 straight ar pulls
10 tricep extensions

STRENGTH
Snatch Pull + Power Snatch and finish the squat
1+1+1…. AHAP

Snatch
2×1 @60,65,70,75% 3×1 @80% 1×1 @85,90,95,100%

Deficit Snatch Pull
5×3 @120%

Hang Clean
2×1 @60,65,70% 4×1 @75%

Friday
CLASS

Open wod 19.4

STRENGTH
Power Clean + Power Jerk
1+1….. AHAP

Clean & Jerk
2×1 @60,65,70,75% 3×1 @80% 1×1 @85,90,95,100%

Clean Pull
5×3 @80%

Power Snatch
2×1 @60,65,70,75%

Saturday
CLASS

AMRAP in 20min
5 Strict pull ups
7 Thrusters 135/95lbs
9 Box jumps 30/24″

STRENGTH
Back Squat + Box Jump
3×2 @90% + 40″

Power Clean
1×3 @60,65,70,75,80%

Jerk
1×1 @60,65,70% 4×1 @75% 3×1 @80%

Straight arm pulls + Tricep extension
4×10+10 AHAP

Sunday
CLASS

5 Rounds for time
15 Sumo Deadlift High Pulls 95/65
15 Handstand Push Ups
30 Air Squats

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

Clean from Blocks
1×2 @60,65,70% 4×2 @75%

Clean Pull
5×3 @85%

Back Extension
4×10 w/45lbs+

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