A) E2MOM x 10 sets
– 1 front squat
*Start at heaviest weight from last week’s 2’s.
*Goal here is to be near 95% across the board.
B) 4-6 sets:
– 500m row @ 90%
R90S
*Goal is to keep each row at almost exactly the same pace. If you can keep pace then go for 5 or 6 sets. Don’t slow from last week!
A) EMOM x 12 min (6 sets total):
Station 1: 6 x close grip bench press @ 20X1
Station 2: 6 x Romanian deadlifts @ 20X1
*Keep weight heavier than last week’s heaviest set.
B) 4 sets:
– banded partner sprints wall to wall
R2-3M
*These should be max effort.
C) 3 sets for quality:
– 8 single arm overhead DB press / side
– 16 alternating DB curls / side
– 8 dual DB delt flys
A) E2MOM x 3 sets:
– 3 position snatch @ 55-65%
(high, hang, floor)
+
E2MOM x 3 sets:
– 2 position snatch @ 65-75%
(hang, floor)
+
E2MOM x 3 sets:
– snatch @ 75, 85, 90+%
B) For time:
– 10 burpee box jump overs
– 30 alternating DB snatch
– 10 burpee box jump overs
– 20 alternating DB snatch
– 10 burpee box jump overs
– 10 alternating DB snatch
– 10 burpee box jump overs
A) E2MOM x 7 sets:
– 5 box squats
*Absolutely no rocking. Keep weight in heels with a widened stance.
*Weight should be about the same across all sets and the same or slightly heavier than last week.
B) Every 6 minutes x 3-4 sets:
– 400m run
– 25 wallballs (20/14)
– 10 CTB pull-ups
A) Every 90 sec x 8 sets
– split jerk
*Building from 65-95+%.
*Pause 1-2 counts in receiving position on first 4 sets.
Barbell Cycling Day 3
B) E2M x 3 sets:
– 8 x UB TnG power clean + push jerk
*Build as you go. Work on efficient movement.
C) Tester:
Level 3: 50 T2B for time in UB sets of 5
Level 2: 30 T2B for time in UB sets of 3
Level 1: 50 hanging high knee raises for time
D) For quality:
– 20 Turkish get-ups (10/arm)
*Go heavy but stay smooth and in control
6 rounds, 3 each (alternating):
– 12/10 cal row
– 10 wallballs
– 8 toes to bar
6 rounds, 3 each (alternating):
– 12/10 cal row
– 10 box jumps (24/20”)
– 8 pull-ups
6 rounds, 3 each (alternating):
– 12 KB swings (70/44)
– 10 goblet hold reverse lunges
– 8 burpees
A) E2MOM x 8 sets
– 2 front squats
*Start at heaviest weight from last week’s 3’s.
B) 4-6 sets:
– 500m row @ 90%
R2M
*Goal is to keep each row at almost exactly the same pace. If you can keep pace then go for 5 or 6 sets.
C) 3 sets for quality:
– 1 lap waiter’s walk w/ alternate KB front rack (slow walk)
– 3 dragon flags (6 sec descent)
A) Every 90 sec x 4 sets each (8 sets total):
Station 1: 8 x close grip bench press @ 20X1 (50-60%)
Station 2: 8 x supinated bent over BB row
B) Every 90 sec x 4 sets each (8 sets total):
Station 1: 8 Romanian deadlifts @ 20X1 (50-60%)
Station 2: 8 x kneeling DB/KB overhead press
C) 3-4 sets AFAP:
– sled drag down and back (heavy but fast pace)
– 8 burpees AFAP
– 20 sec all out row
R2-3M between sets