A) Deadlift
– Build to a heavy TnG 5 reps in 12 min
*A “heavy” set is established right before form starts to break down.
B) Every 2 min x 18-24 min (5-6 sets of each)
1: 8 deadlifts @ 70-75% of A
2: 30-50 double unders + 10 toes to bar
New Squat Cycle!
A) E3MOM x 9 min (3 sets)
– 8 front squats @ 70%
B) E3MOM x 12-15 minutes (4-5 sets)
– 15/12 cal row
– 10 double DB/KB thrusters (55/35, 45/25, 35/15)
C) 3 rounds for efficiency:
– 10 heavy TGUP sit-ups (5R/5L)
– 6-8 supinated bent over BB row
A) Build to 85% of 1RM power clean
+
Every 30 seconds x 6 minutes (12 sets)
– 1 power clean @ 85-90%
B) 20 minute AMRAP (80% intensity, constant pace)
– 400m run
– 6 muscle ups OR 12 burpee pull-ups
– 12 power clean + jerk (155/105, 135/95, 115/75, 95/65)
A) Every 2.5 minutes:
– strict overhead press
Set 1 – 5 reps @ 50%
Set 2 – 5 reps @ 60%
Set 3 – 5 reps @ 70%
Set 4 – 3 reps @ 85-90%
Set 5 – 3 reps @ 85-90%
Set 6 – 10 reps @ 65-70%
*Try and maintain same weight for sets 4&5.
B) 15-12-9 reps for time:
– burpees over the barbell
– front squat (115/75, 95/65, 75/45)
– push press
C) 3 sets for efficiency:
– 6-8 supinated bent over BB row
– 8-10 BB abdominal roll-outs (keep hips extended)
A) Build to a heavy but technically sound in 10 minutes:
– 1 power snatch + 1 hang (squat) snatch
+
EMOM x 6 min
– 4 TnG power snatches (75-155/35-105)
*pick a weight that you can manage for all 6 sets while staying TnG. Go a little heavier than last week if you completed all your sets of 5. Goal is to maintain efficiency while not losing form.
B) E3MOM x 12-15 min (4-5 sets) @ 90% pace:
– 200m run
– 15 Russian KB swings (70/53)
– 1-3 muscle ups OR 8-10 CTB pull-ups
C) 3 sets for efficiency:
A) Every 3 minutes, for 15 minutes (5 sets) of:
– Bench Press x 3-4 reps @ 20X1 (heavier than last week)
– 8-10 supinated ring rows @ 30X1
B) Every 6 minutes for 24 min (4 sets)
– 500/425m row @ 90%
– AMRAP strict HSPUs until 4 minute mark.
– R2M
C) 1 rounds for mobility:
– 30 PVC dislocates (10 standing, 10 in squat, 10 nose to floor)
– 60 sec door frame stretch
– 60 sec/side pec smash with lacrosse ball
A) quickly warm up to 80% power clean
+
Every 45 seconds x 6 min (8 sets)
– 2 TnG power cleans at 75-85% 1RM
*Go heavier than last week if able.
B) EMOM x 9 min (3 sets)
1: 4-8 T2B + 4 deadlifts @ 65%
2: 5-10 box jumps – step down (24/20”)
3: 10-15 wallballs
*scale reps to a lower number as needed to keep on pace.
R3M then…
3 rounds for time:
– 4-8 T2B + 4 deadlifts
(315/215, 275/185, 225/155, 185/125, 155/105, 135/95, 115/75)
– 5-10 box jumps – step down (24/20”)
– 10-15 wallballs
*scale with lowest rep number used in EMOM for each movement.
A) E2MOM x 16 min (8 sets) – back squat
– Sets 1-3 = 3 reps @ 65-75%
– Sets 4-5 = 2 reps @ 80-85%
– Set 6 = 1 rep @ 90%
– Set 7 = 1 rep @ 95%
– Set 8 = 1 rep @ 101+%
*This is the last day of this cycle. If you aren’t feeling it today, try to at least complete set 7.
B) EDCF Capacity Test
For max reps and calories:
– 4 minutes row for calories
Rest 60 seconds
– 3 minutes of strict supinated pull-ups
Rest 60 seconds
– 2 minutes of back squat (BW/.75BW)
Rest 60 seconds
– 1 minute of burpees to target (about 6 inches)
(the barbell must originate from the ground to begin your set – you may not use a rack at any point during this 60 seconds)
*Scale BW back squat by doing 75% or 50% bodyweight.
*You should have a grand total at the end.
