A) Power clean 1.1.1 x4; R15S/3m
(compare to 6/16 – go heavier)
+
500m row @ goal 2K pace (or 90%)
– R2M x 4 sets
Keep same pace as last week with less rest
+
Extra Credit
Three sets of:
– BB good mornings x 6-8 reps @ 2011 (heavier than last week)
– Rest 30 seconds
– Supine hamstring curls x 12-15 reps @ 2011
Rest as needed
Every 6 minutes, for 30 minutes (5 sets):
– Run 400 Meters
– 10 Overhead Squats (135/95, 115/75, 95/55, 75/35 lbs)
– 10 Chest-to-Bar Pull-Ups
– 10 Box Jump-Overs (24″/20″)
*If you can’t keep on pace, go every 8 min for 3-4 sets or 10 minutes for 2-3 sets
+
3 sets not for time:
– Supine Ring Rows x 10-12 reps @ 2111
– Face up Chinese planks 45-60sec accumulation
Rest as needed between each
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%
AMRepsAP @ 70%
– Rest 2 minutes between sets.
– Choose the same load for all three 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 Handstand Push-Ups x 6-12 reps
(if you’re proficient, aim for the high end of the range, if you don’t have them yet, perform 2-3 reps of negatives – a 4-6 second eccentric on each rep)
Minute 2 – Hollow position hold 20-30 seconds
Minute 3 – 30 UB Double-Unders (60 power singles)
A) Every 90 seconds, for 9 minutes (6 sets):
– Back Squat x 3 reps @ 3-5% more than you used last Monday (75-85%)
+
For time:
21-15-9 reps of
– Front squat (135/95, 95/65, 75/45)
– T2B
+
Mobility work
– work on what you need (hips, ankles, shoulders, t-spine)
A1) Bench press 5@ 65%, 5 @ 75%, 3 @ 85%, 1+ @ 95%; R20S
A2) Weighted/negative pull-up x 2-3 reps; R2M x 4 sets total
B) EMOM x 10 min
E: 4-8 T2B
O: Row 12/9 cal
C) 3 rounds not for time:
– 2 laps farmers carry AHAP
– 3 tough TGUP/side; rest as needed
A) 6 sets:
1 front squat @ 24X1 + 2 front squats; R2M
*Try and keep the same weight or go heavier than last week.
B) EMOM x 6 min
– 5 TnG power snatches (moderately heavy)
+
8 min AMRAP @ 80-90%:
– 12 Russian Kettlebell Swings 70/53
– 12 Alternating Reverse Lunges with Kettlebell Goblet Hold 70/53
A) Every 90 seconds, for 15 minutes (10 sets):
– 2 x split jerk
(Pause for 2 full seconds in the receiving position before recovering)
Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85
+
Every 5 minutes, for 20 minutes (4 sets) of:
– Run 400 Meters
– 10 Alternating DB snatch (50-70/25-45)
– 10 Ring dips
– 10 Box jump – SD 24/20”
*If you can’t keep up with the time limit perform as AMRAP.
A) Power clean 1.1.1.1 x4; R15S/3m
(compare to 6/10 – go heavier)
+
500m row @ goal 2K pace (or 90%)
– R3M x 4 sets
+
Extra Credit
Three sets of:
– BB good mornings x 6-8 reps @ 2011
– Rest 30 seconds
– Seated Leg Curls with Band x 12-15 reps @ 2011
Rest as needed