A.) Bench Press Strength Cycle: Week 3
– 5×2 @ 100% of your 3RM; rest 90 sec
– 3×1 @ 105% of your 3RM; rest 60 sec
B.) 10 min to find 2RM weighted pull-ups or 5×5 strict with smalles band possible
C.) 2K row for time (retest from Jan 9th)
WOD
15 min to build to a 1RM Power Clean
then…
5 rounds for time of:
– 4 Power Cleans @ 80% of above
– 8 HSPU
– 40 Double-Unders
7 min every 30 seconds (alternating):
– full snatch
– power snatch
*complete both movements at the same weight before adding weight, work on footwork and dropping the hips
then…
For time:
– 20 T2B
– 10 Power snatches 95/65
– 400 m run
– 15 T2B
– 10 Power snatches
– 400 m run
– 10 T2B
– 10 Power snatches
– 400 m run
Box Squat
2×2 @ 95%, 2×2 @ 100%, 2×1 @ 105% or 3RM; rest 1 min
then…
4 rounds for total working time:
– 8 Hang Squat Clean to Thrusters (115/75)
– 12 Burpee Over-the-Box Jumps (24/20)
– 16 KBS (24/16kg)
*rest 2 min
Handstand Push Ups
– 5 min to decide on scaling option then 10 minutes to perform 3 sets ME; rest as much as needed
3 rounds for time:
– 10 Deadlifts (225/155)
– 20 Box Jumps (24/20)
– 400 m Run
*Rest 1 min
5X5 UB Hi-Hang Snatches – heaviest possible, rest 75 sec.
Notes: These sets should be performed as quickly as possible. Do not rest in the hang, try to perform all 5 reps as quickly as possible. Looks similar to THIS.
then…
For time:
50 Walking Lunges (steps)
20 OHS 95/65#
20 T2B
50 Walking Lunges (steps)
15 OHS 95/65#
15 T2B
50 Walking Lunges (steps)
10 OHS 95/65#
10 T2B
Bench Press Strength Cycle: Week 3
– 5×2 @ 95% of your 3RM; rest 90 sec
– 3×1 @ 100% of your 3RM; rest 60 sec
4 rounds for total working time of:
– 10 Horizontal Ring Rows
– 10 Ring Dips
– 20 KBS (53/35)
– 50 Double-Unders
*rest 90 sec
Squat Clean
3-2-2-1-1-1 (finding a new 1 rep max)
then…
“Gwen”
– Clean & Jerk 15-12- and 9 reps
*Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set (unless set was just too easy). Rest as needed between sets.