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
3 sets of plate raise squats
3 sets per side of banded single KB overhead carry 100 ft.
Pistol Progression
Pistol progressions to choose for today's conditioning:
Level 1: Curtsy squats or lunges
Level 2: Single leg box step up/down
Level 3: Single leg box squats (or on med ball)
Level 4: Single leg squat with heel on plate
Level 5: Single leg squat holding plate as counter balance
Level 6: Pistols
Conditioning
7 rounds for time:
7 hang power cleans 115/80 lbs
14 alternating pistols
7 toes to bars
Time cap: 16 min
EVF360
Part A
Every 3 min for 6 rounds:
15/12 cal row
12 alternating DB renegade rows 50/35 lbs
9 plate ground to overheads 35/25 lbs
-- rest the remainder of the interval
Part B
16 min AMRAP:
8 double DB front squats 50/35 lbs
8 double DB box steps over 50/35 lbs, 24/20 in
8 toes to bars
8 burpees