**Power Clean Testing Day!**
A) Clean pull clusters 1.1.1 R10S/2M x 3 sets
– at over 100% of 1RM power clean, can partner up
B) Take 20 min and build to a 1RM power clean (end of cycle)
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Row 1K @ desired 2K pace (or 90% aerobic capacity); R5M x 3 sets
*hold same pace as 500s
WOD
A) Every 2 minutes, for 10 minutes (5 sets):
– Back Squat x 4 reps @ 3-5% more than you used last Monday
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Complete reps of 15, 12 and 9 for time of:
– 135/95 lb. Hang Squat Cleans
– Burpees Over the Barbell
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Mobility:
– barbell quad mash out 1 min/side
– couch stretch 1 min/side
– 90° leg up bench stretch 1 min/side x 2-3 sets
1 min at each station x 3 sets
– Row for cal
– Wall balls (20/14)
– Box jumps – step down (24/20”)
– Straight legged medball sit-ups (20/14)
– Ring rows
Rest 1 min
*Score is total reps per 5 min
*Don’t drop DBs!
A) Power clean 1.1 x 5; R15S/3m
(compare to 6/16 – go heavier)
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500m row @ goal 2K pace (or 90%)
– R90S x 4 sets
*Keep same pace as last week
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Extra Credit
Three sets of:
– Deficit Romanian Deadlifts x 6-8 reps @ 2011 (feet on 45# plate)
– Rest 30 seconds
– Grounded hip bridges w/DB x 20-25 reps @ 2011
– Rest as needed
Every 8 minutes, for 40 minutes (5 sets) OR
Every 10 minutes, for 40 minutes (4 sets) OR
Every 12 minutes for 36 minutes (3 sets):
– Run 800 Meters
– 20 Kettlebell Swings (53/35)
– 10 Pull-Ups
A) Strict Overhead Press
– 5 reps @ 50%
– 5 reps @ 60%
– 5 reps @ 70%
– 3 reps @ 85-90%
– 3 reps @ 85-90%
– 3 reps @ 85-90%
– 3 reps @ 85-90%
– 10 reps @ 75%
Rest 2 minutes between sets.
*Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
B) EMOM x 15 min
Minute 1 – Strict Toes to Bar x 4-8 reps @ 2110 (slow and controlled) OR
Hanging high knee hold 15-30 sec OR
Hollow body hold 20-30 sec
Minute 2 – Handstand Hold x 30-45 seconds (can be done free-standing, heels to wall, nose and toes to wall, or off box)
Minute 3 – Unbroken Double-Unders x 40 reps OR 60 power singles
Check out the rest of this week’s programming HERE.
A) Every 2 min for 10 min (5 sets)
– 4 back squats @ same load used last Monday (75-80% + 3-5%)
B) Every 90 sec for 15 min
– high hang squat clean + squat clean (start @ 60% and build)
*Not TnG, reset after HHSC
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6 min AMRAP @ 90%:
– 10 reverse walking lunges
– 8 DB snatch alternating (50-70/25-45)
– 6 burpee over the box jump (24/20”)
A) Bench Press 1RM test
Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%
Set 6 – 1 rep @ 101+%
OPTIONAL – 1 rep @ 103-105%
– Rest 2-3 minutes between sets
B) Build to a 1RM weighted pull-up in 5 sets (10 min)
OR (for those who don’t have pull-ups yet
3-4 sets not for time:
– 10-15 bent over DB rows
R30S
– Accumulate 30 sec hanging with chin above bar (active scapulas)
R60S
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Every 5 minutes, for 15 minutes (3 sets):
– 15 Pull-Ups
– 30 Push-Ups
– 45 Air Squats