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Monday 6/1
Tester warm-up in 15 min:
A1) Back squat – build to 90%+
A2) Rowing – 2-3 build-ups over 30 sec (increasing pace every 10 sec)
A3) Work through kipping motion and front rack mobility
+
Tester:
“Jackie”
– 1,000 m row
– 50 thrusters (45/35)
– 30 pull-ups
Tuesday 6/2
A) EMOM x 10
– Split Jerk x 1 rep
Build from 70-90% based on feel and mechanics.
+
4 sets:
4 min to…
– Run 400m
– 20 heavy Russian KB swings
– AMRAP HR push-ups
R2M
+
3 rounds not for time:
– 8-10 seated concentration curls/ side
– 15-20 band pull-aparts (engage scapulas before each rep)
Wednesday 6/3
A) Every 90 sec x 15 minutes (10 reps):
– 1 squat clean 80-95%
+
5 rounds for time:
– 5 power cleans (135/95, 95/65, 65/35)
– 7 front squats
– 30 DUs
Thursday 6/4
A1) Bench press 5 @ 65%, 5 @ 75%, 5+ @ 85%; R20S
A2) Weighted pull-ups cluster 2.2.2; R15S/2M
B) EMOM x 12 min
E: Romanian Deadlifts @30X1 (moderate – tough)
O: DB bent over row 8-10 (1 side only)
C) 3 rounds:
– 10 BB hip thrusts tough; R30S
– 1 min plank; R90S
Friday 6/5
A) Every 3 min for 15 min:
– 6-8 seated strict BB press @ 2111
(stretch hip flexors/calves in between)
+
For time:
Run 800m
then…
4 rounds:
– 4 man-makers (35/20ish)
– 8 T2B
– 12 box jump overs (24/20”)
then…
Run 800m