A) E3MOM x 21 min – Deadlift
Set 1 – 10 @ 55%
Set 2 – 7 @ 65%
Set 3 – 5 @ 75%
Set 4 – 3 @ 85%
Set 5 – 2 @ 90%
Set 6 – 1 @ 95%
Set 7 – 1 @ 100+%
*Perform set 8 if needed.
B) 3 rounds not for time:
– 1 lap reverse sled drag (heavy but constant)
– bent over DB row x 10-12/side @ 20X1
– 45-60 sec freestanding handstand hold (use wall and work on balance points)
– 15-20 bent over rear delt flys with 5#+/hand @ 2111
A) Every 5 minutes, for 30 minutes (6 sets):
– Run 400 Meters
– 20 Russian Kettlebell Swings (heavy)
– 40 Double-Unders
*Stay at 90% pace for all sets.
B) 2 sets (mobility):
– Foam roll whatever is tight x 90 sec
– Couch stretch x 60-90 sec/side
– Leg up on bench at 90 degrees stretch x 60-90 sec/side
A) Every 90 sec x 12 min (8 sets)
– power clean + jerk
*Build from 65% to a heavy rep
B) EMOM x 15 min:
Min 1: Power clean + push Jerk cluster 1.1.1.1 (185/125, 155/105, 135/95, 115/75)
Min 2: 4-8 CTB pull-ups or strict pull-ups
Min 3: 12/9 cal row
*Row 15/12 cal if able.
A) EMOM x 12 min – Front Squat
Set 1 – 3 reps @ 65%
Set 2 – 2 reps @ 75%
Set 3 – 1 reps @ 80%
Set 4 – 3 reps @ 85%
Set 5 – 2 rep @ 90%
Set 6 – 1 rep @ 95%
R60S more, then…
Set 7 – 3 reps @ AHAP
B) Five sets for max reps of:
– 30 seconds of Ring Dips
– Rest 30 seconds
– 30 seconds of Box Jumps – Step Down (24″/20″)
– Rest 30 seconds
– 30 seconds of Alternating DB Snatch (45-70/20-35)
– Rest 90 seconds
*Record total reps.
A) E2MOM x 14 min – Strict Overhead Press
Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 5 reps @ 70%
Sets 4-7 – 3 reps @ 85-90%
R2-3M
Set 8 – 10 reps @ 70-75% (heavier than 4/29)
B) For time:
– Run 600m
– 20 hang power cleans (135/95)
– 60 double unders (180 singles)
– Run 400m
– 15 hang power cleans
– 40 double unders (120 singles)
– Run 200m
– 10 hang power cleans
– 20 double unders (60 singles)
*The 600m run will include running to the 400m turnaround, then to the 200m turnaround, then BACK to the 400m turnaround, then back to the gym.
A) E3MOM x 15 min (5 sets) – Deadlift
Set 1 – 10 @ 50%
Set 2 – 10 @ 60%
Set 3 – 8 @ 70-75%
Set 4 – 6 @ 80-85%
Set 5 – 4 @ 85-90%
*If you have been keeping up with the cycle and have been completing all sets leading up today, then try for the heavier percentage. Compare to 4/28.
B) 3 rounds not for time:
– 6 DB/KB bulgarian split squats each leg @ 30X1 (heavier than 4/28)
– R60S
– bent over BB row x 6-8 # 20X1
– R60S
– 30-45 sec nose and toes handstand hold (accumulated)
– R60S
– 15-20 bent over rear delt flys with 5#+/hand @ 2111
– R60S
A) Every 8 or 10 min x 32-40 min (4 sets)
– Row 500/400m
– 10 front squats @ 55% (from ground)
– 20 pull-ups
– 30 wallballs (20/14)
*RX+ complete with CTB pull-ups
*Record times on each set.
B) 3 sets not for time (mobility):
– Foam roll lats x 60 sec/side
– Couch stretch x 60 sec/side
– Leg up on bench at 90 degrees stretch x 60 sec/side
A) E2MOM x 12 min (6 sets)
– power clean + jerk cluster 1.1
*Rest 10 seconds max between reps
*Build from 65% to a heavy set
*Can use push jerk or split jerk
B) Five rounds for time of:
– 5 shoulder to overhead (155/105 lbs)
– 10 burpees over the barbell