7RAINING METHOD
Monday
A. Snatch
Go Every 2 Minutes x 8 Sets
Squat Snatch + OHS (1+1)
Start @60% & Build Up to 90%
-Rest 2 Minutes-
2x2 Squat Snatch @90%
-Rest 30 Seconds Btw Reps-
-Rest 2 Minutes Btw Sets-
B. Back Squat
Go Every 3 Minutes x 6 Sets
4-6, Set Load @85%
-Rest 2 Minutes-
2x2 Back Squat @90%
-Rest 2 Minutes Btw Sets-
B1. Accessory Work
Lumberjack Squat
4x6-8 @RPE 6-8
-Rest 2 Minutes Btw Sets-
C. Gymnastics Strength
4 Sets of
10-12 Ring Pull Ups +
10 Bent Over @RPE 6-8
-Rest 90 Seconds Btw Sets-
D. Main (Metcon)(Time)
3-6-9-12-15
Burpee Box Jump Over @24/20"
Overhead Squats @135/95lbs
In Btw Sets: 50 Double Unders
Tuesday Wednesday Thursday Friday Saturday
A. Clean & Jerk A. Gymnastics Strength (Midline) A. Rest Day! A. Snatch A. Barbell Cycling
Go Every 2 Minutes x 8 Sets Alternate On the Minute x 10 Sit Back, Relax & Enjoy! Go Every 2 Minutes x 8 Sets Go Every 2 Minutes x 5 Sets
Squat Clean + Split Jerk (1+1) Odd: V-Ups x 40 Seconds Power Snatch + Hang Power Snatch (1+1) Hang Squat Clean + Push Press (2+2)
Start @60% & Build Up to 90% Even: Sorenson Hold x 40 Seconds Start @60% & Build Up to 90% Start @60% & Build Up to 90%
-Rest 2 Minutes- -Rest 2 Minutes- -Rest 2 Minutes-
2x2 Squat Clean & Split Jerk @90% B. Engine (Conditioning) 2x2 Power Snatch @90% 2x2 Power Clean @90%
-Rest 30 Seconds Btw Reps- 250m Run/Row -Rest 30 Seconds Btw Reps- -Rest 30 Seconds Btw Reps-
-Rest 2 Minutes Btw Sets- 25 Air Squats -Rest 2 Minutes Btw Sets- -Rest 2 Minutes Btw Sets-
500m Run/Row
B. Bench Press 50 Air Squats B. Front Squat B. Accessory Work
Go Every 3 Minutes x 6 Sets 750m Run/Row Go Every 3 Minutes x 5 Sets Complete 4 Super Sets
4-6, Set Load @85% 75 Air Squats Paused 3sec @Bottom + Regular (1+3), Set Load @80% A1. Deadlifts 4-6 Reps @RPE 8-10
-Rest 2 Minutes- -Rest 2 Minutes- A2. Db Glute Bridge 6-8 Reps @RPE 6-8
2x2 Bench Press @90% C. Main (Metcon)(Time) 2x2 Front Squat @85% Rest 90 Seconds Btw Sets-
-Rest 2 Minutes Btw Sets- 10 Rounds -Rest 2 Minutes Btw Sets-
10 Dual Db Squats @50/35lbs C. Engine (Conditioning)
C. Gymnastics Strength 5 Bar Muscle Ups C. Gymnastics Strength Alternate On the Minute x 10
4 Sets of 2-4-6-8-10-12-14 Odd: 15/12 Bike Calories
20 Db See Saw Press @RPE 6-8 Db Push Ups + Even: 12-15 Burpees
20 Wall Facing Shoulder Taps Db Renegade Row
-Rest 90 Seconds Btw Sets- D. Main (Metcon)(Time)
D. Main (Metcon)(Reps) 800m Run
D. Main (Metcon)(Time) In a 20 Minute Window Complete 50 Pull Ups
50 Power Clean @115/85lbs Alternate Rounds 30 Alt Db Power Snatch @50/35lbs
-Rest 2 Minutes-
50 Wall Ball Shots @20/14lbs A. -Rest 3 Minutes-
-Rest 2 Minutes- 12 Thrusters @95/65lbs
50 T2B 15 Box Jump Over @24/20" 2 Rounds
-Rest 1 Minute- 400m Run
25 C2B
B. 15 Db Overhead Squats
15 Kb Swings (Unbroken) @24/16kgs
60 Double Unders
-Rest 1 Minute-