No Ordinary Race sign-up >HERE<
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Monday 8/3
*TESTING DAY*
A) Find back squat 1RM
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 97%
1 rep @ 101+% (be smart)
– R3M between sets, more on last two if needed
+
“Jackie” re-test
For time:
– 1,000 m row
– 50 thrusters (45/35)
– 30 pull-ups
*Compare Jackie to 6/1/2015
Tuesday 8/4
*TESTING DAY*
A) Split stance push jerk from behind the neck – 3×3; rest as needed
*Pause 2-3 sec in receiving position
B) Every 2 min, for 16 minutes (8 sets):
– Split Jerk, build to a 1RM
*Build from 65-101+%
C) Strict press – build to 1RM
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 97%
1 rep @ 101+% (be smart)
– R3M between sets, more on last two if needed
D) Optional work, 3 sets not for time:
– 6-8 strict T2B/knee tuck (keep hollow position tight!)
– 6-8 partner assisted strict HSPU
– Weighted Plank Hold x 60 seconds
Wednesday 8/5
*TESTING DAY*
A) High hang power clean 3×3 @ light weight; R2M
*work on transition to front rack receiving position
B) Clean pull clusters 1.1 R10S/2M x 3 sets
*at over 100% of 1RM power clean
C) Build to a 1RM power clean in 12-15 min
+
2,000m row test!
*Have a goal pace in mind. Start out at about 1-2 sec greater than pace you’ve held during past interval work. Try and take a sec off every 500m split, ending with an average at your ideal pace. Go hard at the finish. This is a tester!
Thursday 8/6
*Pick an option that works for your ability level.
Perform at 80-90%:
Every 6 min x 30 min (5 sets)
– Run 400m
– 50 DU
– 30 Russian KB swings (70/53)
OR
Every 8 min x 32 min (4 sets)
OR
Every 10 min x 30 min (3 sets)
Sub in 100 single unders.
Friday 8/7
A) 3 sets:
– 3 overhead squats @ 31X1; R2M (heavier than last week)
B) EMOM x 10 min
– Snatch (start at 55-65% and build if able)
+
6 min AMRAP @ 80-90%:
– 5 power snatches (115/75, 95/55, 75/35)
– 6 reverse lunges
– 7 no push-up burpee over bar
R3M
6 min AMRAP @ 80-90%:
– 7 wallballs (20/14)
– 6 T2B
– 5 box jumps – SD 24/20”
Saturday 8/8
No-Ordinary Race II
Extra Credit
Strength
A) Every 2 min for 16 min (8 sets):
3-Position Snatch with pauses
(high hang, mid-thigh, then 2″ below the knee – hold each position for two full seconds, maintaining positioning and mechanics throughout)
*Start at roughly 65-70% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.
Skill
4 sets not for time:
– 10 “Toe/hip pops” (loose band on mid rings)
– 10 Hip extended “tuck and rolls” to dip position (tight band on mid rings)
– 5 Swings on rings + 5 swing w/ toe/hip pops (high rings)
*Don’t get in the way of regular classes
OR if you have MUs…
Death by Muscle up
(complete one MU on minute one. Two on minute two. Continue until you can’t fit them in the minute. They don’t have to be unbroken.)
Conditioning
4-5 sets:
– 30/20 cal on AD
– R20S
– 45-60 sec FLR on rings
– R60S