A) E2MOM x 5 sets:
– 5 x box squats @ 65%
*Absolutely no rocking. Keep weight in heels with slightly widened stance.
B) E3MOM x 4-6 sets
– 250/200m row
– 30 double unders
– 8 DB/KB front rack walking lunges (50/35ish)
WOD
A) E2MOM x 5 sets:
– 2 x split jerks
*On the first 3 sets pause 1 count at bottom of dip and at catch.
Barbell Cycling Day 1
B) E2M x 3 sets:
– 6 x UB power clean + push jerk
*Build as you go. Work on efficient movement.
C) 10 to 1 reps for time:
– pull-ups
– push ups
– KB swings (70/44)
A) E5MOM x 4-6 sets
– 12/9 cal row
– 10 shoulder to overhead
– 10 pull-ups
– 200m run
B) 3 sets:
– 12 medball V-up w/ transition
– 12 glute bridges per leg w/ pause
A) E2.5MOM x 4 sets
– 4 front squats
*Start at heaviest weight from last week’s 6’s.
B) 5 min of work @ 90%
– 500/400m row
– 15 thrusters (95/65 lbs)
– max bar facing burpees in remaining time
R3M
5 min of work @ 90%
– 400m run
– 12 hang power cleans (135/95, 115/75, 95/65)
– max burpee box jump overs in remaining time
R3M
5 min of work @ 90%
– row for meters
Last week of strength cycle!
A) Every 90 sec x 8 sets each:
– deadlift
– strict press
Sets 1&2: 5 @ 80-84%
Sets 3&4: 3 @ 84-88%
Sets 5&6: 2 @ 88-92%
+
The next two sets are untimed. Please go when rested. Set 8 is optional.
Sets 7&8: 1 @ 95+%
B) 3 sets for quality:
– 3 TGUP / arm (heavy)
– 8 single arm DB rows / side
– 8 BB good mornings (moderate weight)
– 8 strict pull-ups – supinated (weighted if possible)
A) Every 90 seconds x 3 sets:
Station 1
- L3: bar MU x 3-5 reps
- L2: banded bar MU x 3-5 reps
- L1: 10 x banded CTB pull-ups
Station 2
- L3: handstand walk x 30-50 feet
- L2: handstand walk practice with partner
- L1: nose & toes handstand hold x 45 sec
Station 3
- L2: L-sit x 30 – 45 sec accumulation
- L1: High knee hold on boxes x 30-45 sec accumulation
B) 3 rounds for time @ 90%:
– 400m run
– 20 KB swings (70/44)
– 10 burpee pull-ups
R60S
A) E2MOM x 8 sets:
– clean & jerk
Sets 1-4: 2 @ 60-80%
Sets 5-8: 1 @ 85-95+%
*If not going off percentages build based on feel. First half should be moderate and sharp. Second half should be tougher with no lapse in form.
B) EMOM x 4-7 sets:
1: 12/9 cal row (Rx+ use 15/12)
2: 12 alternating DB snatch
3: 10 DB front rack lunges (50/35)
*Scale reps back to stay on pace
*DB snatches & lunges are CF Open standard
Last week of strength cycle!
A) Every 90 sec x 8 sets each:
– back squat
– bench press
Sets 1&2: 5 @ 80-84%
Sets 3&4: 3 @ 84-88%
Sets 5&6: 2 @ 88-92%
+
The next two sets are untimed. Please go when rested. Set 8 is optional.
Sets 7&8: 1 @ 95+%
*If you are feeling good, try for a new 1RM. You will need a spotter. Please remember to be safe during attempts.
B) 3 sets for quality:
– 8 single leg medball curls
– 8 DB bicep curls
– 8 DB Romanian deadlifts
– 8 DB tricep extensions