A) Every 90 sec x 4 sets each:
Station 1: 5-4-3-3-2 x bench press @ 20X1
Station 2: 5-4-3-3-2 x deadlifts @ 20X1
*Set of 2 should be around 90%.
B) Every 90 sec x 4 sets each:
Station 1: seated banded leg curls x 20 reps
Station 2: BB abdominal roll-outs x 8-10 reps @ 3010
Station 3: supinated grip bent over Barbell Row x 6-8 reps @ 2111
C) Accumulate 3 min ring or floor FLR
A) Every 4 minutes x 4 sets:
– 12 alternating BB front rack reverse lunges (build each set)
– pull-ups (working on efficiency or strength building)
– double unders
B) For time:
– 1000/800m row
– 50 DB snatches (50/35)
– 30 toes to bar
A) Every 90 sec x 5 sets:
– 5 TnG push press
*build per set to a tough set of 5
B) Every 6 minutes x 3-4 sets @ 90%
– 400m run
– 20/15 push-ups
– 15 box jump overs (24/20”)
*Elevate/scale push-ups so that first set is UB with perfect technique.
C) 3 sets for quality:
– 10 dislocates
– 20 banded pull-aparts
A) E2MOM x 8 sets:
– Build to a heavy-ish clean
B) 12 min time cap:
1-2-3-4-5-6-7-8-9-10 reps for time of:
– Dumbbell squats
– Bar-facing burpees
WORKOUT 18.2a
– 1-rep-max clean
A) Every 90 sec x 3 sets:
– 3 stop snatch pull + high hang snatch + overhead squat @ 55-65%
+
Every 90 sec x 7 sets:
– pause snatch @ 65-90+%
(pause at knee for 2 counts)
B) 2K row time trial
*Goal is to hold a pace about 5 sec slower than last week’s 500m repeats.
C) 3 sets for quality:
– 10 x BB hip thrusts @ 10X1
– 30 sec x L-sit, accumulated
A) Every 90 sec x 6 sets each:
Station 1: 4 x bench press @ 20X1
Station 2: 4 x deadlifts @ 20X1
*Start at last week’s heaviest set.
*Build to a heavy set of 4 on each movement.
B) 3 sets all out:
– Suicide sprint down floor
– 20 KB swings (70/44)
– 40 double unders
R2-3M
A) Every 4 minutes x 4 sets:
– 20 double KB front rack walking lunges AHAP
– 10 chest to bar pull-ups (work on efficiency)
– AMRAP strict HSPU + 5 kipping HSPU
B) EMOM x AMRoundsAP
1: 15/12 cal row (scale to 12/9)
2: 12 burpees to target (scale to 10 or 8)
*Get at least 4 rounds in even if you need to take a minute or two off.
*Get into the pain cave for this one.
A) E2M x 4 sets
– 2 x (clean & jerk)
*Building from 60-75% w/ 1-2 count pause in receiving position of jerk.
+
E2M x 4 sets
– 1 x clean & jerk
*Building from 80-90+%.
B) For time:
– 600m run
– 15 ground to overhead (135/95)
– 400m run
– 10 ground to overhead
– 200m run
– 5 ground to overhead
C) 1 set for quality:
– 20 Turkish get-ups
Go heavy but keep form intact.