A1) Press – build to a new max in 10 min
B1) 4×5 mix grip pull-ups (add weight if you’re a bodyweight ninja) alternate sides – rest 20 seconds
B2) 4×5 seated box jumps – rest 60 seconds
C) 30 turkish get-ups at a steady pace
A1) 3×5 Pendlay Row – rest 60 sec
A2) 3×20 sec couch stretch R/L
B) 20 min AMRAP:
– 10 barbell walking lunges (95/65)
– 10 HR push-ups
– 10 KB swings (53/35)
– 200 m run
Tuesday
A) 3 position Snatch (low to high) – rest 60-90 sec
B) HSPU – 5 tough reps EMOM for 5 min
C.) 3 sets @100%
– 10 unbroken power cleans F: 95/65, P: 115/75, C: 135/95
– Row sprint 20 seconds @100%
*rest 3 min
Record meters rowed for each set.
A) 1X20 High Bar Back Squat
Notes: The recommendation is heavier than last week, but still able to finish all 20 reps. Make sure to hit absolute depth with every rep.
B) For time:
Function
– Run 400m
– 21 Push Press (95/65)
– 21 Toes 2 Bar or K2E
– Row 400m
– 15 Push Press
– 15 Toes 2 Bar
– Run 400m
– 9 Push Press
– 9 Toes 2 Bar
Performance
– Run 400m
– 21 Shoulder to Overhead (135/95)
– 21 Toes to Bar
– Run 400m
– 15 Shoulder to Overhead
– 15 Toes to Bar
– Run 400m
– 9 Shoulder to Overhead
– 9 Toes to Bar
C) Plank Complex
A) 7X3 Banded Deadlifts @ 60% Bar Weight + Band – rest exactly 60 seconds.
B) 10 minute AMRAP:
– 5 KB snatch/arm
– 10 Push-ups
– 15 Squats
C) Handstand holds/walks
A) 7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.
*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.
B) 12 min AMRAP:
Function:
– 10 Thrusters
– 10 Pull-ups/ring rows
– 200 m run
Performance:
– 10 Thrusters (115/75)
– 10 C2B Pull-ups
– 200 m run
Competition:
– 10 Thrusters (115/75)
– 5 Muscles-ups
– 200 m run
C) Coach’s choice finisher.
A1) 5X3 Bench Press @ 75% – rest 60 seconds
A2) 5X10 Hollow Rocks – rest 60 seconds
B) 4 rounds for total working time:
– 250 m row sprint
– 10 burpees AFAP
– 40 double unders
*rest 3 minutes
C) Mobility work on something bothersome
Tuesday
Snatch
2 full snatches at 80% (reset between reps) – 60 sec rest
then…
“Tyson”
Against a 2-minute running clock, complete as many rounds and reps as possible of:
– 10 Box Jumps (24″/20″)
– 10 Hang Power Cleans (115/75)
Rest 2 minutes between sets, and complete a total of 4 sets. Score is total reps.
rest 2 min then run 400m all out!
R.I.P Tyson
