Friday @ Illumine


Main – WOD

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(No Measure)

Coaches Choice

Meat & Sweet Potatoes

Front Squat (5 x 3)

5×3 @ 80% of 1RM

Deadlift (5 x 3 @ 70% of 1RM)

Dessert

Let it burn (AMRAP – Rounds and Reps)

10 Minute AMRAP

10 Power Cleans (135/95)
400m run

L2 Cycle 1, Week 4, Day 2


Main – Saturday L2 OLY

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Snatch (off blocks or hang) (50%x3, 60%x3, 70%x3, 80%x3, 85%x1)

Knee height

Snatch High Pull (Off Blocks) (90% 4×3)

Knee height

Front Squat (60%x3, 70%x3, 80%x3, 85%x2, 75%x3)

Push Jerk (50%x3, 60%x3, 65%x3, 70%x3, 65%x2)

Good Mornings (2×7)

Level 1 Olympic Lifting Week 5


Main – Thursday L1 OLY Program

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Pos 1: Hang Snatch (3×3 65% max)

Pos 2: Hang Snatch (2×2 @ 75% max)

Pos 3: Hang Snatch (3×2 @ 85% max)

Snatch (Heavy Single)

Pos 1: Hang Clean + Jerk (3×2+2 @ 65% max)

Pos 2: Hang Clean + Jerk (3×2+1 @ 75% max)

Pos 3: Hang Clean + Jerk (3×1+1)

Clean and Jerk (Heavy Single)

Tuesdays @ Illumine


Main – WOD

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(No Measure)

Coaches Choice

Clean Complex – 7 Minutes (7×1)

7 Minutes EMOM

70% of 1RM Power Clean

1 Power Clean
1 Hi- Hang Power Clean
1 Hang Power Clean
1 Hang (Squat) Clean
EMOM – 7 Minutes
Clean Complex 1 rep

1 Strict Press / 2 PP/ 2 PJ Complex (5 x 1)

1 Strict Press / 2 Push Press / 2 Push Jerk
10 Minute EMOM

1 Strict Press / 2 PP/ 2 PJ (70% of 1 RM Strict Press)

5 Weighted Chin-ups

Weighted Chin-up (5 x 5 )

Dessert

Top Gun (AMRAP – Rounds and Reps)

10 Minute AMRAP
5 HSPU
15 KB Swings (53/35)
200m run

Mondays @ Illumine

Main – WOD

8 Week Strength Blok Begins

May the KGs ever be in your favor.

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(No Measure)

Coaches Choice

Back Squat (3×5 @ 80% of 1RM)

3 Rounds of 4 Minutes per round

Each Round complete 5 back squats at 80% of 1RM/5 Weighted Dips/ 1 Max Hollow Hold

Weighted Dips (3 x 5 )

Sub regular dips or 10 pushups

Fran McNasty (Time)

15-12-9
Thrusters (115/85)
C2B Pullups

(sub pullups or ring rows)

Scale weight accordingly
10 Minute Cap

Now is the time try a heavier weight on thrusters if you haven’t yet or struggled with it before.

Example if you normally do 75#, try 85# or 95#

Fridays @ Illumine


Main – WOD

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(No Measure)

Coaches Choice

Power Snatch (6×2)

12 Minute EMOM
E- 2 Power Snatches
O- 100m sprint

EMOM – 10 Minutes (No Measure)

EMOM – 10 Minutes
Every Minute on the Minute
(Same Minute)
5 Burpee’s
5 Push Press 60% 1RM
Trodo competitors do not do the WOD today

-Do mobility with coach and warm up
-Row 1500m light pace
-Review Trodo movements with light weight
-Finish with Mobility while you are warm

Get ready, eat clean, mentally prepare.

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