M2 – Powerlifting – 2 of 4

Kettlebells
-KB Swing 30
-KB Woodchops 30
-1 Arm KB Snatch+OH Squat+Zotes Press 3x5ea.
-1 Arm KB Clean+Front Squat+Press+Split Jerk 3x5ea.
Olympic Lift Training (30-40mins.)
-Power clean + Push Press 2@50%, 3×2@60%
-Hang Clean 2@50%, 3×2@60%
-Clean & Push Jerk 2+2@60%, 2+2@70%, 3×2+2@75%
-Turkish Get Up 3x5ea.
-KB Windmill+Curl+Press 3x10ea.
-Full GHD Sit Ups 3×15
-GHD Extensions 3×15
CrossFit Training (10-20min WOD)

OPEN-Season / M1 – 1 of 8

WO #1
In 12min:
Clean + Hang Clean -MTR- 5×1+1

3min Rest

Death By: 1/2 body-weight overhead squat

CONDITIONING
Bike
40min Ride

WO #2
10am to 12pm

Straps Snatch + Hang Snatch (mid-thigh) + Hang Snatch (Below Knee) -MTR- 3-2-1-1-1-1-1
Clean (All Hook / No Feet) MTR 3-2-1-1-1-1-1
Jerk Dips to Squat Jerk -MTR- 5-7×3+1/
Bent Over Rowing -MTR-5-5-5-5-5

3 Rounds
5 Step Handstand Push ups 2ea (wall down / dont have to walk)
5 Med-Ball Clean 150/100

Max’s Road to Recovery (Phase 1 of 2 / 4 Weeks Out from Nationals / Day #106)

AM WO
Foam Roll 5min

Warm up (10-15mins)

Monostructural Movement
15-20min Cardio @ 50-60%

Cool Down (5-10mins)

Static Stretching Routine

Mid-Day WO
Foam Roll 5min

Warm up (10-15mins)

Monostructural Movement
-Chines Warm Up

Functional Movement
Bar warmup
-Sn. Deadlift+HMS+SP+OHS+Zotes Press 5ea.
-MS+PSB+OHS+Zotes Press 5ea.
-HSP+PS+HS+Sn. Land+ Sn. Drop 3ea.
-SP+HPS+HDS+SB+HSB 3ea.
-Deadlift+HMC+FS+Press 5ea.
-MS+HPS+PSB+SB+Soats Press 5ea.
-MC+HPC+DFS+PJ+Split Jerk 3ea.

Resistance Training (20-30mins)
-Rack Press 3/45%, 3/55%, 3/65%, 3×3/70%,
-Snatch 3@45%, 3@55%, 2@65%, 2@75%, 3-5×1-2@80%
-Clean & Jerk 3@45%, 3@55%, 2@65%, 2@75%, 3-5×1-2/80%
-Jobs Circuit #1 w/2.5-10lbs
-Bent Arm Lateral Shoulder Raise 3×10
-Seated Bent Over Rear Delt 3×10
-Racked Barbell Seated Military (Only go to head.) 3×10

Cool Down (5-10mins)

Static Stretching Routine