A) E3MOM x 12 min (4 sets)
– Front squat x 4-5 @ 80-85%
B) Every 6 minutes x 18-24 minutes (3-4 sets)
– 500/400m row
– 40 double unders (120 singles)
– 20 RKB swings (70/53, 53/35, 44/25)
– 10 toes to bar
A) 8 minutes to build to a heavy power clean + push jerk
*Acquire heavy rep in 4-6 working sets. Do not fatigue yourself.
B) E3MOM x 9 minutes (3 sets)
– 6-8 TnG ground to overhead (135/95, 115/75, 95/55, 75/35)
*Use a power clean + push jerk and work on barbell cycling.
C) 10 minutes AMRAP:
– 10 pull-ups
– 10 alternating DB snatches (45-75/20-40)
– 10 burpees to target
D) 3 sets of:
– 8 single arm DB rows @ 2111
– 20-30 banded pull-aparts
A) E3MOM x 15 min
– 8 push press
*Sets 3-5 heavier than 10/7.
B) 3 sets for efficiency:
– heavy sled drag down and back (forward down/reverse back)
– contralateral walk down and back
– 10 BB Romanian deadlifts @ 30X1
– 8-10 standing single arm DB press per side @ 2111
A) 4 rounds for time:
– 500m row
– 16 weighted walking lunges (70/44, 53/35, 44/25ish per hand)
– 40 double unders
B) 3 sets for efficiency:
– 30 sec of BB hip extensions w/1 sec pause at top (115/75)
– 8-10 x single arm trap 3 raises @ 2111
– 8 bent over rows/side @ 2111
A) Deadlift – take 12 minutes to build up to a heavy TnG 2 reps
*Do not fatigue yourself. Just enough reps to warm your system up while building to your 2 reps. Stop when mechanics start to break down.
B) For efficiency (NOT time):
– 15 TnG deadlifts
– 15 strict HSPU
– 10 TnG deadlifts
– 10 strict HSPU
– 5 TnG deadlifts
– 5 strict HSPU
*Goal is to keep deadlifts heavy but UB while adding weight each set. If you are decent at strict HSPUs add bigger deficit each set.
C) 3 sets for efficiency:
– 6-8 strict T2B @ 2110
– plate pinch walk 45/25 as far as possible
– 10 BB landmine rotations
A) E3MOM x 12 min (4 sets)
– front squat x 5-6 reps @ 75-80%
*Slightly heavier than last week.
B) Every 8 minutes, for 24 minutes (3 sets) a 90-95% pace:
– 500/400m row
– 10 hang squat cleans (135/95, 115/75, 95/55)
– 15 CTB pull-ups
A) Bench Press 1RM
EMOM x 5 min:
Set 1: 3 @ 60%
Set 2: 2 @ 65%
Set 3: 2 @ 70%
Set 4: 1 @ 75%
Set 5: 1 @ 80%
R60S, then E2MOM x 10 min:
Set 6: 1 @ 85%
Set 7: 1 @ 85-90%
Set 8: 1 @ 90%
Set 9: 1 @ 90+%
Set 10: 1 @ 90+%
*You don’t have to complete all sets, just enough to find today’s 1RM.
B) EMOM x 15-18 min (5-6 sets)
1: 15/12 cal row
2: 15/12 chest to ground push-ups
3: 8 NPU burpee + sandbag to shoulder (60/30)
A) E2MOM x 10 min
– 5 x back squat @ 32X1
*Perform at 70% of 1RM back squat
B) For time:
– 12 thrusters (135/95, 115/75, 95/55)
– 12 burpees over the barbell
– 12 squat clean
– 12 burpees over the barbell
– 12 shoulder to overhead
– 12 burpees over the barbell
