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
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 - 3x4, building to a heavy set of 4 for the day across the 3 sets
Part B - 3x1 - Build across 3 attempts to a heavy single rep.
Bench Press
3x5 at 72.5% of estimated 1RM across
Conditioning
Warm up
Start with 250m row, then 2 rounds of:
5 box step ups per leg
10 alternating DB snatches
5 toes to bars
5 hang squat cleans (BB or KB)
Endurance
Every 75 sec, for 5 rounds, rotating through (~35 min total, excluding last rest):
12-16 toes to bars
10 single DB devil presses 50/35 lbs
4 squat cleans 165/110 lbs or 8 double KBs squat cleans 24/16 kg
10 burpees box jumps over 24/20 in
16/13 cal row
Rest
Warm up
400m run, then 2 rounds:
10 spiderman lunges
5 supermen
5/side KB windmills
5 glute bridges
Overhead Squat
Tempo overhead squat - 5x7 with tempo 35X1
Note: Use last week to establish your starting weight, the tempo is priority. Build across the sets, with the goal to end with the same (or almost) load as last week with an extra rep.
Overhead Accessory
3 sets of 100 ft. double KB overhead carries
3 sets per side of 5 single KB sotts presses
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 3
Every 2 min for 6 rounds, perform the following complex for load:
1 deadlift + 2 cleans + 2 hang cleans + 2 split jerks
Note: This complex has 1 deadlift less than last week, but back to 4 cleans total. Aim to lift similar loads to last week.
Warm up
2 min cardio maching of choice, then 2 rounds of:
10 straight arm banded PVC pull downs to hips
10 per side single DB suitcase deadlifts
10 alternating bird dogs
5 strict toes to bars
Deadlift
5x3 at 77.5%
Single Leg RDL
3x10 per leg
Focus on form, with a tight midline and full range of motion. This is an accessory lift.
Conditioning