Warm up
400m run, then 2 rounds:
10 spiderman lunges
5 supermen
5/side KB windmills
5 glute bridges
Overhead Squat
Tempo overhead squat - 5x6 with tempo 35X1
Note: begin light to be able to maintain the 3 sec eccentric and 5 sec pause at the bottom. Build across the sets.
Overhead Accessory
3 sets per side of 5 single KB bottom up presses
3 sets of 5 barbell sotts presses
Conditioning
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 2
Every 2 min for 6 rounds, perform the following complex for load:
2 deadlifts + 1 clean + 2 hang cleans + 2 split jerks
Note: This complex has 1 clean less than last week, use load from last week to calibrate the starting weight.
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 75%
Single Leg RDL
3x12 per leg
Focus on form, with a tight midline and full range of motion. This is an accessory lift.
Conditioning
For time, 21-15-9 reps of:
Devil presses 50/35 lbs
Box jumps 24/20 in
In teams of 2, for time, one partner working at a time, splitting as desired:
400m run
50 chest to bar pullups
60 shoulder to overheads [BB: 135/95 or DBs: 2x50/35 lbs]
70 alternating snatches [KB: 1x24/16 kg or DB: 1x50/35 lbs]
800m run
70 alternating snatches [KB: 1x24/16 kg or DB: 1x50/35 lbs]
60 shoulder to overheads [BB: 135/95 or DBs: 2x50/35 lbs]
50 chest to bar pullups
400m run
Time cap: 35 min
Part A
Warm up
6 min AMRAP:
5 cal ski/row
5 supermen
10 alternating jumping lunges
5 empty barbell tempo front squats
Tempo Front Squat
5x5 with 33X1 tempo at 60%**
After each set of front squat, perform double KB walking lunges (Farmer's style)
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 - 3x5, building to a heavy set of 5 for the day across the 3 sets
Part B - 3x3, with the first set of 3 loaded at your ending weights from part A
Bench Press
3x8 at 60% of estimated 1RM across
Conditioning
Warm up
Start with 20 burpees, then 2 rounds of:
10 alternating single arm DB thrusters
5 box step ups per leg
5 wall balls
10 hang squat cleans (BB or KB)
Endurance
36 min alternating EMOM (6 rounds):
10-14 toes to bars (choose a number, stick with it across all rounds)
8 single DB devil presses 50/35 lbs
4 squat cleans 155/105 lbs or 6 double KBs squat cleans 24/16 kg
8 burpees box jumps over 24/20 in
14 wall balls 20/14 lbs
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 - 5x5 with tempo 35X1
Note: begin light to be able to maintain the 3 sec eccentric and 5 sec pause at the bottom. Build across the sets.
Overhead Accessory
3 sets of plate raise squats
3 sets per side of banded single KB overhead carry 100 ft.
Conditioning
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 1
Every 2 min for 6 rounds, perform the following complex for load:
2 deadlifts + 2 cleans + 2 hang cleans + 2 split jerks
Note: Begin at around 60% of your 1RM clean and jerk
Conditioning
Warm up
400m run, then 2 rounds of:
2 inch worms with pushups
5 strict hang clean pulls
5 power position muscle cleans
5 push presses
5 split jerks
Split Jerks
5x3, from the rack, starting at 65% and building
Conditioning
Every 4 min, for 4 rounds, each for time:
15 toes to bars
XX squat clean & jerks - see weight in notes
Round 1: 12 reps at 60%
Round 2: 9 reps at 70%
Round 3: 7 reps at 80%
Round 4: 3 reps at 90%