Sanitas Strength Weekly Preview

Monday:

Weightlifting
Power Clean + 2 Push Press + Max Push Jerks
at 65%/70%/75% on a 3min Clock

Gymnastics
EMOM x 9min
1) :20sec 90/90 L-Hang
2) :30sec Nose to Wall Handstand Hold
3) :40sec Ring Plank Hold

Strength Metcon
3x2min AMRAP/6min Rest between efforts
20 GHD Sit-Ups
20/15 Cal Bike
Max Effort Handstand Push-Ups

Monday Night (Only):

Weightlifting
Every 90sec for 10sets
1 Hang Squat Snatch + Low Hang Squat Snatch

Strength
Back Squat
E2MOM x 10min
4 Reps at 80%

Strength Metcon
3x2min AMRAP/6min Rest between efforts
20 GHD Sit-Ups
20/15 Cal Bike
Max Effort Handstand Push-Ups

Wednesday:

Weightlifting
Every 90sec for 10sets
1 Hang Squat Snatch + Low Hang Squat Snatch

Strength
Back Squat
E2MOM x 10min
4 Reps at 80%

Strength Metcon
Death by KBS + Burpees

Core Accessory
3 Sets for Max Quality
:30sec Tuck L-Sit
:30sec Rest
:30sec Hollow Rocks
:30sec Rest
:30sec Body Saws
:60sec Rest

Thursday Night and Friday:

Weightlifting
Every 2 minutes, for 24 minutes (12 sets):
Clean and Jerk

*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 80%
*Set 7 = 1 rep @ 85%
*Set 8 = 1 rep @ 90%
*Set 9 = 1 rep @ 94%
*Sets 10-12 = 1 rep @ 80-85%

Strength WOD:
15min AMRAP
5 Bench Press at 50% *increase by 5 reps Each Round
3 Deadlifts at 70% of Max *increase by 3 Reps each round
1 Strict Muscle-Up *increase by 1 Rep each round

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