21st
4 sets;
A1. high hang snatch x 4 reps; 45%+; rest 90 sec
A2. TnG snatch high pull x 5 reps; 70%+; rest 90 sec
B. 5 sets box squat @ 32×1 x 5-6 reps; continue loading from last week; 20″ box; rest 2-3 min
C. 3 sets; supinated grip strict, weighted pullup @ 21×3 x 4-6 reps; rest 2 min bet sets
+
emom 12 min;
odd; :15 sec row @ 100% effort
even; 1-2 RC

– rest as needed
E1. powell raise @ 30×1 x 8-10/arm; rest 60 sec
E2. barbell bicep curl @ 31×1 x 8-10 reps; rest 2 min

22nd
A. emom 15 min; split jerk x 1 rep; 55%+; hold rcvry 3 cnt
B. push press; 5, 3, 1, 5, 3, 1; building; 2nd wave heavier than 1st; one set every 2:00
+
for time;
row 2k
30 alt pistols; 15/leg
30 hang power clean 205/135

23rd
A. pause front squat @ 25×1; 1rm
B. emom 6 min; 1 1/14 front squat x 2 reps @ 70-80% of ‘A’
C. 3 sets; goodmorning @ 1111 x 8-10reps; rest 1 min
+
10 RFT; tester
4 burpee; jump, clap OverHead
6 KB swings; 53/35
8 wallball shot

24th
active recovery day
5 sets; row 500m @ 2k/500m pace
– rest 3 min bet sets

– rest 8-12 min

5 sets; row 500m @ 1:55/500m pace
– rest 3 min bet sets

25th
A. 7 sets; clean + front squat x 2 + jerk; 60%+ rest 2-4 min
5 sets;
B1. bench press @ 41×1 x 6-8 reps; rest 30 sec
B2. bent over SA DB row @ 41×2 x 8-10/arm; rest 2 min
C. emom 12 min; pendlay row x 8-10 reps
+
6 sets for times; done AFAP
2 muscle ups
8 burpee box jump over; 24″/20″
12 kb swings; 70/53
sprint 100m
– rest 3-5 min bet sets

26th
A. 6 sets; snatch x 3 reps; no TnG; 65-75%; rest as needed
B. Power Snatch; Build to 90% of best in just 5 signles
+
for time;
10 UB CJ 135/95
row 1200m
10 UB CJ 135/95
row 1200m
10 UB CJ/95
row 1200m
10 UB CJ/95
row 1200m

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Black Sheep Athletics
Black Sheep Athletics

When you go against the rest, you can train better, train smarter and succeed well past your fitness goals and that is what Black Sheep Athletics' is all about. We provide high quality training programs and exercise prescriptions that are specific to every client's individual needs, goals and expectations, to ensure that you can take full advantage of the advanced energy system and weightlifting protocols Black Sheep Athletics' thrives on. Prioritize your fitness with workout programs designed just for you.