A) E2M x 8 sets:
– 1 deadlifts @ 90-95%
*Deadlifts should be around 90-95 ish%. Focus on your set up and tension for each rep.
B) 3 sets for quality:
– 20 alt. front rack reverse lunges (all at heaviest weight from last week)
– 6/side TGUP sit-ups
– 10/side DB bent over rows
– 30-60 sec ring or floor FLR
A) Every 3 minutes x 4 sets:
– 10 seated DB/KB overhead presses @ 2110 tempo
– 8 strict supinated pull-ups
– 6/side wide stance banded twist @ 2110 tempo
B) 2,000m row tester
*Goal is to keep the pace you did for last week’s 1000m repeats.
C) 3 sets for quality:
– 10/side DB thinker curls
– 10/side DB tricep kickbacks
AMRAP 4
– 500/400m row
R2M
AMRAP 4
– 400m run
R2M
AMRAP 4
– 500/400m row
R2M
AMRAP 4
– 400m run
R2M
AMRAP 4
– 500/400m row
Front squat testing
A) EMOM x 5 seats
– 2-3 front squats @ 65-75%
+
E2MOM x 5 sets
– 1 front squat @ 80-100+%
*If you need it, take a set off before making an attempt.
*If you’re not feeling it then just try for 95% and call it a day.
B) 5 rounds for time:
– 32 double unders
– 16 wallballs (20/14 to 10/9’)
– 8 pull-ups
RX+ perform CTB pull-ups.
C) 2-3 sets for quality:
– 20 alternating banded psoas marches from hollow
– 15 banded hip extensions w/ pause
– 10 banded pull aparts
A) E3M x 3 sets:
– TnG power clean cluster 3.3.3
R10S between cluster. Build each set.
B) Every 4 minutes x 3-5 sets @ 90%:
– 400m run
– 5 deadlifts
– 5 hang power cleans
– 5 shoulder to overhead
*Goal is to cycle barbell movements UB and efficiently while keeping run pace high.
RX+: 155/105
RX: 135/95
Scaled: 115/75, 95/65, 75/55
A) E2.5M x 8 sets:
– 2 deadlifts
– alternate each set for 4 sets each
*Deadlifts should be around 85-90ish%. Focus on controlled TnG without bouncing the barbell.
B) 3 sets for quality:
– 20 front rack reverse lunges
– 6-8 strict toes to bar w/ pause at bottom
– 20 alternating elevated psoas marches
– 10 chest supported rows w/ pause at top
A) E3MOM x 4 sets:
– 10 close grip bench press
– 8-10 pull-ups
*CGBP should all be at last week’s heaviest set.
*Goal on PUs is to go UB for a tough set of 8-10 add weight, do your body weight, or add a band.
B) 3 sets:
– 1000m row @ 90%
– R4M
*Goal is to finish at same exact time each set and keep within 5 sec of your 750m pace from last week.
C) 3 sets:
– 10 slide hamstring curls w/ pause
– 15 bent over reverse flys
6 min AMRAP @ 80-90%
– 200/150m row or 500/400m AB
– 8 Russian KB swings (70/44)
– 8 front loaded sandbag squats
R3M
6 min AMRAP @ 80-90%
– 200m run
– 8 DB push press (35/25ish)
– 20 double unders
R3M
6 min AMRAP @ 80-90%
– 200/150m row or 500/400m AB
– 8 toes to bar
– 8 box jumps w/ step down
R3M
6 min AMRAP @ 80-90%
– 200m run
– 8 double KB deadlifts (70/44)
– 8 ring rows
*Pace all 4 AMRAPs the same.