“Lean & Mean” 

Week 19 In Meso Cycle 

Week 2 Of 4 In Micro Cycle 5 Of 5 

 

Training Notes

1.) This is going to be a great week! Not only do we have “Cleans For Compassion” this Saturday but we also have a great week of training ahead! 

2.) This week will be filled with a good bit of accessory work and isolation exercises for your abs and arms to increase specific strength. These isolation exercises we have been doing the past few weeks will give you MASSIVE strength in the dynamic movement. 

3.) You will also have an opportunity in multiple repetition max lifts such as a Power Snatch and Front Squat. The sum of this week will be isolation work, opportunity and learning new movements! 

 

How To Warm-Up Before Exercise

 

Monday 

Pre Warm-Up

3 Rounds 

5 Inchworms 

15 Band Pull Apart

10 Sit-Up

+

3 Rounds 

10 KBS

10 Lunges 

10 Band Row 

 

Warm-UP 

Dynamic 

Learn GHD 

 

Session #1 

25min AMRAP 

400m Run 

25/20cal Bike/Row 

20 GHD Hip Extensions 

15 Strict Pull-Ups 

 

Session #2 

“Suns Out Guns Out” 

3 Sets 

10 DB Deficit Push-Ups 

10 DB Bent Over Row 

10 DB Hammer Curls 

 

Cool Down 

1.) 5min Ski Erg – Moderate 

2.) 3 Rounds 

10 Pass Through 

30sec Roll T-Spine 

 

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TEAM WOD Tuesday! 

Last Weeks Champion 

“F**K Cancer” 

 

Tuesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Cuff Isolation 

5 Hand Release Push-Ups 

+

3 Rounds 

10cal AB 

20 Lunges 

 

Warm-UP 

Dynamic Shoulders 

Demo Each Movement 

 

Strength/Accessory
A.) 4 Rounds 

10-15 Banded Tricep Pull-Down 

10-15 Empty Barbell Curls 

15-20 Empty Barbell Press 

 

WOD

Teams Of 2 

18min AMRAP 

A1) Complete 1 Full Round

30 Double Under 

10 Deadlift @ 155/105

5 Hang Power Clean 

A2) Double KB Front Rack Hold 

 

Cool Down

1.) 5min Row – Moderate 

2.) 2min Split Practice On Each Leg

3.) 30 Pass Through 

 

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Wednesday 

Pre Warm-Up

3 Rounds 

10 Band Pull Apart

10 Cuff Isolation 

5 Inchworms 

+

3 Rounds 

10 KBS 

10 Lunges 

10cal Assault Bike 

 

Warm-UP 

Power Snatch Drills 

 

Strength
A.) 15min Clock 

Find a “Heavy” 3rep TnG Power Snatch 

 

WOD

For Time: 15min Cap 

11-9-7-5

Power Snatch @ 135/95

Bar Muscle-Up 

 

Cool Down

1.) 5min Row – Moderate 

2.) 3min Pike + Foam Roll T-Spine & Lats 

3.) 3 Rounds 

10 Pass-Through 

20sec toe touch stretch

 

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Thursday

Pre Warm-Up

3 Rounds 

10 Thruster 

10 Lunges 

5 Burpees 

+

3 Rounds 

10 KBS 

100m Run 

 

Warm-UP 

Movement Prep

 

Session #1

“Fight Gone Bad” 

3 Rounds For Max Reps 

Wall Ball

SDLHP @ 75/55

Box Jump @ 24/20

Push Press 

Calorie Row 

Rest 

*1min AMRAP Per Station 

 

Session #2 

Beach Body! 

3 Rounds 

30sec Side Plank Left 

30sec Sit-Ups 

30sec Side Plank Right 

30sec Sit-Ups 

 

Cool Down

MOBILITY! 

 

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Friday

Pre Warm-Up

3 Rounds With Sling Shot 

5 Lateral Step

5 High Knee

5 Reverse Steps 

5 Squats 

 

Warm-UP 

Squat Prep 

 

Strength
A.) With A Running Clock 

Front Squat 

15min To Find A 3RM 

 

3min Rest 

 

Push Press 

10min To Find A 3RM 

 

WOD

7min AMRAP 

50 Air Squat 

25 Hand Release Push-Up 

25 Empty Barbell Thrusters 

 

Cool Down

1.) 5min Row

2.) Spend 10min On Problem Areas

 

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Saturday 

Cleans For Compassion! Strongside Intramural Competition! 

We Will Not Have Class Due To This Competition! 

Come Cheer & Have A Blast!!