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Above All Programming for Fitness, Hypertrophy and Olympic Weightlifting

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Monday
CLASS

E10MOM start a new wod
Wod 1
“Amanda”
9-7-5 reps for time:
Muscle Up (scale to pull up)
Squat Snatch 135/95
Wod 2
“Elizabeth”
21-15-9 reps for time:
Squat Cleans 135/95
Ring Dips

HYPERTROPHY
Push Press
5×8 @75%???

Tricep
4×10 AHAP
different than before

STRENGTH

Power Clean
5×3 @75%

Back Squat
2×5 @75%, 1×4 @80% 1×3 @85%

Strict C2B Pull up + Cable Tricep Extension + Back Extension
4×5+8+10 @AHAP

Tuesday
CLASS

A. Back Squat
5×5 @75%

B. “Optimus Prime”
AMRAP in 7 min
Wallball shots
EMOM 5 Deadlift 225/155lbs, starting at 1:00

HYPERTROPHY
Bench Row
5×12 AHAP

Ring Row
1 x max rep

Bicep
4×10 AHAP

STRENGTH

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

Deficit Snatch Pull + box jump
5×3+5 @120%+40″

Muscle Clean + Jerk
8×1+1 @65%

Wednesday
CLASS

EMOM for 20 min
M1, 12 Cal Airbike
M2, 12 Burpees
M3, 50 Double Unders
M4, 150m row
M5, 10 Toes to Bar

HYPERTROPHY
Strict TTB
4×5 slow AF

Deadlift
5×3 @85%

100 ab mat sit ups for time

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

Power Clean
1×2 @60,65,70,75% 6×2 @80%

Clean Pull
5×3 @85%

Thursday
CLASS

Clean
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%)
5 Reps EMOM x 5 min (55%)
*Percentages are suggestions based off of 1RM C&J so you can have an idea how heavy to be.

HYPERTROPHY
4 Sets
10 strict Pull Ups
15 Deficit Push Ups (45# plates)
1 minute Side Plank hold Left
1 minute Side Plank hold Right

STRENGTH
muscle snatch + drop snatch + smooth fast fast
1+1+1…..Keep it light and gain perfection for 5 sets

Snatch waves
2×1 @(80,85,90+%) no repeating misses

Snatch Pulls
5×3 @highest hit snatch %

Friday
CLASS

Open wod 19.3

STRENGTH
Power Clean + Jerk
1-1-1-1-1…. Keep it light and gain perfection for 5 sets

Clean & Jerk waves
2×1 @(80,85,90+%) no repeating misses

Front Squat
3×3 @85%

Saturday
CLASS

3 rounds, each at max effort
250 m row
10 American Kettlebell Swings 2/1.5pood
10 Burpees
10 American KBS
10 Burpees
10 American KBS
250 m row
Rest 10 min

Full effort on each round. Rest 12 minutes between each. Time all three rounds.

STRENGTH
Power Clean + Front Squat + Clean
2+2+1 @25,30,35,40,45……%

Squat Clean
1×2 @60,65,70,75,80,85,90%

Clean Pull
5×3 @95%

Strict C2B Pull up + Cable Tricep Extension + Back Extension
4×5+8+10 @AHAP

Sunday
CLASS

“Tabata-Tastic”
For Total Reps in 39 minutes
Tabata Thrusters (95/65 lbs)
1 Minute Rest
Tabata Pull-Ups
1 Minute Rest
Tabata Cleans (135/95 lbs)
1 Minute Rest
Tabata Ring Dips
1 Minute Rest
Tabata Deadlifts (200/150 lbs)
1 Minute Rest
Tabata Handstand Push-Ups
1 Minute Rest
Tabata Kettlebell Swings
1 Minute Rest
Tabata Row

STRENGTH

muscle snatch + drop snatch + muscle fast snatch
1+1+1 @25,30,35,40,45……..%

Squat Snatch
1×2 @60,65,70,75,80,85,90%

Snatch Pull
5×3 @95%

Straight arm pull + strict assisted deficit hspu
4×8+5

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