Monday
Buy in – 3 Sets:
100ft Double KB Overhead Carry (Perform 5 strict press every 25 feet)
3x (3 RDL + 3 Barbell Row)
30 Calf Raise
A) 5 min EMOM
Min 1: 3 Hang Power Clean + 1 Push Press @ 55-60% 1 RM Power Clean
Min 2: 3 Hang Power Clean + 1 Push Press @ 60-63% 1 RM Power Clean
Min 3: 3 Hang Power Clean + 1 Push Press @ 63-65% 1 RM Power Clean
Min 4: 3 Hang Power Clean + 1 Push Press @ 68-70% 1 RM Power Clean
Min 5: 3 Hang Power Clean + 1 Push Press @ 68-70% 1 RM Power Clean
B) 2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
2 Power Clean + 1 Push Jerk @ 70-73% 1 RM Power Clean
C) 12 Sets
300m Row
-rest 1 minute between sets-
Sets 1-4 = sprint the final 100m
Sets 5-8 = sprint the middle 100m
Sets 9-12 = sprint the first 100m
*Hold 7-8/10 RPE for the 200m you are not sprinting
Tuesday
Buy in – EA Warm up
A) 1 Snatch Pull + 1 Power Snatch to a quarter squat + 1 Power Snatch to Parallel + 1 Squat Snatch – 5 sets 1 at each 60/65/68/70/70+
*I want these to be “touch n go”. No putting the barbell down
B) 1x 3 Position Pause Snatch Deadlift – 5 sets @ 85% 1 RM Snatch
*Positions are: pause 1 inch off the floor, above the knee and mid thigh for 3 seconds at each position
C) 4 Sets
5x 3 Position Pause Dumbbell Bench Press
5 Chin ups w/:10 pause at the bottom of each rep
:30-:40 Ring Support (Perform 2 ring dips every :10 if the ring support alone is too easy)
*Rest 1:30-2:00 between sets
*3 Positions are: full lock out, mid way down, bottom
Wednesday
Buy in – 3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
A) 5 Strict Press @ 5/10 RPE
4 Strict Press @ 6/10 RPE
3 Strict Press @ 7/10 RPE
2 Strict Press @ 8/10 RPE
1 Strict Press @ 9/10 RPE
B) 5 Push Press @ 5/10 RPE
4 Push Press @ 6/10 RPE
3 Push Press @ 7/10 RPE
2 Push Press @ 8/10 RPE
1 Push Press @ 9/10 RPE
Metcon –
For Time
15-10-5
Deadlift (225/155)
Shuttle Run
-Straight into-
15 Wall Walks
-Straight into-
5-10-15
Deadlift (225/155)
Shuttle Run
Thursday
Buy in – 3 Sets
1:00 Single Arm Plank Hold (:30 each side)
:40 Paloff Press Hold (:20 each side)
:30 Double Kettlebell Overhead Hold
A) 10 Wide Grip Bench Press @ 6/10 RPE
-Then-
Every minute on the minute for 8 minutes:
Min 1: 1 Wide Grip Bench Press @ 5.5/10 RPE
Min 2: 1 Wide Grip Bench Press @ 6/10 RPE
Min 3: 1 Wide Grip Bench Press @ 6.5/10 RPE
Min 4: 1 Wide Grip Bench Press @ 7/10 RPE
Min 5: 1 Wide Grip Bench Press @ 7.5/10 RPE
Min 6: 1 Wide Grip Bench Press @ 8/10 RPE
Min 7: 1 Wide Grip Bench Press @ 8.5/10 RPE
Min 8: 1 Wide Grip Bench Press @ 9/10 RPE
Metcon – 18-15-12
Bench Press (115/80)
Chest to Bar
-straight into-
9-6-3
Bench Press (115/80)
Bar Muscle Up
Friday
Buy in – EA Warm up
A) 10 Front Squat 6/10 RPE
Then:
6 Minutes (Every minute on the minute)
Min 1: 5 Front Squat @ 68-72%
Min 2: 5 Front Squat @ 68-72%
Min 3: 5 Front Squat @ 68-72%
Min 4: 5 Front Squat @ 68-72%
Min 5: 5 Front Squat @ 68-72%
Min 6: 5 Front Squat @68-72%
Then:
10 Front Squat 6.5/10 RPE
Partner Throwdown Friday
Buy in – Partner 3000m Row
split as you see fit
then
5 Rounds Each
20 sit ups
40 Air Squats
