Warm up
2 min cardio machine of choice, then 2 rounds of:
10 alternating KB single leg RDL
5 per arm single KB Z-presses
10 alternating box steps up
5 strict toes to bars
Deadlift
5x3 at 82.5%
Single Leg RDL
3x6 per leg
Focus on form, with a tight midline and full range of motion. This is an accessory lift, but the smaller sets should allow to build from prior weeks.
Conditioning
In teams of 2, for time, one partner working at a time, splitting as desired:
100/80 cal row
80 single DB clean & jerks 50/35 lbs
40 single DB goblet squats 50/35 lbs
20 burpees over DB
10 sandbag to shoulders
20 burpees over DB
40 single DB goblet squats 50/35 lbs
80 single DB clean & jerks 50/35 lbs
100/80 cal ski
Time cap: 34 min
Part A
Warm up
3 rounds of:
5 cal ski/row
20 sec dead hang
10 KB goblet hold good mornings
5 empty barbell tempo front squats
Tempo Front Squat
Tempo 33X1: 7x3 at 77.5%
-- Perform a total of 3 sets of 100 ft. double KB front rack lunges. These may be done after all front squat sets are completed, or between some of the sets.
Conditioning
Warm up
6 min AMRAP:
20 jumping jacks
10 band pullaparts
10 band passthroughs
5 per side bottom up KB half kneeling presses
5 per side KB push presses
Push Press
Part A - 6 min to build to a heavy rep around 80-85%.
Part B - 3x5 at 90% of today's heavy rep
Bench Press
3x5 at 75% of estimated 1RM across
Benchmark Conditioning
Warm up
Start with 500m row, then 3 rounds of:
5 ring rows
5 clean and jerks (light)
5 KBS
Endurance
"Renée Good and Alex Pretti" - This workout is in memory of Renée Good and Alex Pretti, both 37 year old when they were killed by ICE agents in Minesota on January 7th and January 24th respectively.
37 min AMRAP:
1 clean and jerk
7 pullups
24 American KBS 24/16 kg
Loads: Barbells 185/125 lbs, KBs: 2x32/24 kg
Warm Up
Warm up
500m row, then 2 rounds:
5 inch worms with pushups
5 supermen
5 world's greatest stretch
5 snatch high pulls
5 BTN push presses
5 tempo overhead squats
Overhead Squat
5x5 - no tempo
Note: Use the first week of the cycle to establish your starting weight, we will finish the cycle with standard overhead squat (no tempo), building back to sets of 7 in week 6 and testing a 5RM in week 7. Build across the sets.
Overhead Accessory
Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 bent over straight arm plate Y-raises
10 alternating cossack squats
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Jerk Complex - Week 4
Every 2 min for 6 rounds, perform the following complex for load:
1 deadlift + 1 clean + 2 hang cleans + 2 split jerks
Warm up
2 min cardio machine of choice, then 2 rounds of:
10 alternating KB single leg RDL
5 per arm single KB Z-presses
10 alternating box steps up
5 strict toes to bars
Deadlift
5x3 at 80%
Single Leg RDL
3x8 per leg
Focus on form, with a tight midline and full range of motion. This is an accessory lift.
Conditioning
12 min AMRAP:
200m/160m row
1 heavy snatch ~85%
Part A
In teams of 2, for time, one partner working at a time, splitting as desired:
100/80 cal row
-- then, 8 rounds of:
16 hang clean and jerks
12 box jumps 24/20 in
-- then:
100/80 cal row
-- then, 8 rounds of:
8 thrusters
16 American KBS 24/16 kg
Time cap: 40 min
Loads: barbell 115/80 lbs / DBs 2x50/35 lbs
Part A
Warm up
6 min AMRAP:
5 cal ski/row
5 supermen
10 alternating jumping lunges
5 empty barbell tempo front squats
Front Squat
Front squat tempo 33X1: 7x3 at 75%
-- Perform 50 ft. broad jumps after each set of front squats, in as few jumps s possible
Conditioning
12 min AMRAP:
30 double unders
6 handstand push-ups
3 wall walks
1 bar muscle up