Strict Press: Week 1

at 90% of 1RM do….

– 1×5 @ 65%

– 1×5 @ 75%

– 1×5+ @ 85% – rest 2 min between sets

then…

For total reps:

1 min ME HSPU

– 1 min rest –

3 min AMRAP:

– 7 Hang Squat Clean Thrusters

– 14 Sit-ups

– 7 Pull-ups

– 1 min rest –

1 min ME HSPU

– 1 min rest –

3 min AMRAP:

– 7 Hang Squat Clean Thrusters

– 14 Sit-ups

– 7 Pull-ups

– 1 min rest –

1 min ME HSPU

Front Squat

– Build to a 1 RM in 12 min.

then…

AMRAP in 3 min

– 7 OHS (115/75)

– 10 Burpees

– res 1 min –

AMRAP in 3 min

– 10 HR push-ups

– 20 Double unders

– rest 1 min –

AMRAP in 3 min

– 7 OHS (115/75)

– 10 Burpees

13.4 Movement prep

Every 30 sec for 3 minutes:

1 Power Clean & Push Jerk @ 65%

*Immediately perform 2 TTB after every rep.

then…

Workout 13.4

7 minute AMRAP of:

3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

A1) 4×5 Good Mornings – rest 60 sec

A2) 4xME HSPU – rest 60 sec

then…

B) 12-9-6-3 reps for time of:

– Thrusters (115/75)

– V-ups

– 200 m run

Strict Press

– Find a one rep max in 10 minutes (beginning of a cycle)

then…

Push Jerk

5-5-5 – rest 90 sec

then…

3 rounds at 100% effort:

– 500 m row

– 15 box jumps

– 15 burpees

*walk rest 3 min

 

High Bar Back Squat

3X5 @ 75%, 3X3 @ 85% – rest 2:00 minutes.

then…

13 minute AMRAP of:

– 50 Double-Unders
– 12 Pistols (alternating)
– 3 Wall Walks

then…

Tabata sit-ups

Snatch

– Build to a 1RM in 15 minutes

then…

“Helen”

3 Rounds for time of:

– 400 m run

– 21 KB swings (53/35)

– 12 pull-ups

 

* Compare to 4-10-12

Behind the neck jerk

– Work up to a heavy single in 12 minutes

then…

Workout 13.3