Warm up
Row 500m/400m
then:
10 Bootstrappers
10 sumo stance squats
10 sumo stand BB good mornings
Back Squat
2x10, increasing on the second to make it very challenging.
-- then 1 set for max reps at the top weight from the first 2 sets. This set should be to failure. Ask for spotters.
Aim for about the same load as last week. Begin around 65% of 1RM.
Lunges
Warm up
20 band pull apart palms down
20 band pull apart palms up
Then, 6 min alternating EMOM:
10 plate ground to overhead
12/10 cal row
Touch-n-Go Snatches
Every 2 min for 5 rounds:
8 TnG snatches at 70% of week 1 6RM
(or about 50% of of your snatch 1RM)
Snatch High Pulls
4x4 90% of your most recent 1RM snatch
(alternatively, use 47% of your 1RM deadlift)
Conditioning
Warm up
3 rounds
10 single KB suitcase deadlifts per side
10 single KB push presses per side
10 Kettlebell Swings
Endurance
35 min partner AMRAP, in teams of 3:
Partner 1 [Time-keeper]: 100 ft. farmer's carry 2x24/16 kg, 10 alternating DB snatches 50/35 lbs, 100 ft. Sandbag carry AHAP
Partner 2: Max calories on rower
Partner 3: Rest
Warm up
3 rounds:
15 Glute bridges
10 Spiderman steps
10 alternating box step ups
Front Squat
2x10, increasing on the second to make it very challenging.
-- then 2 sets for max reps at the top weight from the first 2 sets. Each of these 2 sets should be to failure.
Aim for about the same load as last week. Begin around 65% of 1RM or 85% of week 1 10RM
Conditioning
2 rounds:
10 shoulder external rotations at 90 degrees with plate
5 yoga pushups
5/arm banded biceps curls
5 kicks to handstand
Part A - Shoulder press
6-8-10, adjusting load between these 3 sets to allow for a challenging set each time despite increasing reps. Compare to last week. The goal is to increase the load slightly on the top 2 sets compared to last week. These should be near or at failure.