Friday

Friday

Strength: strict Pull Ups

5x 8-12 reps


Conditioning: 21-15-9-5

Power snatch 95/65

calorie row

Parker Williams
Thursday

Thursday

Strength: deadlift

5x5 heavy (one weight)

 

Conditioning:

6 rounds

8 front squats 115/75

8 t2b

16 kb swings

Parker Williams
Wednesday

Conditioning: Partner workout

30 minute amrap

100 double unders

1000m row

50 burpees

600m relay

Parker Williams
Tuesday

Tuesday

Conditioning: 10 min ladder

2 kb swings

2 hspu

4,4

6,6

8,8 etc


Strength: Push press

4x6 one weight

Parker Williams
Monday

Monday

Strength:

Power Clean: 3x3 75% or higher


Back Squat: 3x5 @90% of 5rm


Weighted crunches: 3x25

Parker Williams
Saturday

Partner one:

Holds onto rig, dead hang

 

Partner two:

Completes movement

 

5 each rounds (partners alternate rounds):

15 wall balls

10 burpees

15 sit ups

 

If partner drops from rig 200 m run, both partners

Parker Williams
Friday


Friday

Strength: Snatch Balance

3x5


Conditioning: 21-15-9

power snatch 95/65

wall ball

pull ups

Parker Williams
Thursday

Thursday

Strength:

Tempo Front squat: 3x3 heavy w/ 5 second descent


Snatch Pull: 3x5 heavy


Conditioning: 3 rounds

15 deadlift 225/155

300m run

15 box jumps 24/20

Parker Williams
Wednesday

Wednesday

Skill: 4 rounds

20 hollow rocks

20 arch

10 kipping swings


Conditioning:

2000m row

200 double unders

2000m run

Parker Williams
Tuesday

Tuesday

Strength: Deep squat kb/dumbbell press

3x12


Conditioning: 15 min amrap

6 c2b pull ups

8 hspu

50 ft OH kb lunge


Extra work: 5 rounds (not for time)

15-20 push ups

15 russian kb sings (heavy)

Parker Williams