Strength
Bench Press 5 x 8 at 50-60%
Then
Run, 400 m
20 Front Squats, 95/65 lbs
50 AbMat Sit-ups
50 Double Unders
40 Kettlebell Swing (Russian)s, 32/24 kg
20 Box Jumps, 24/20 in
Buyout
Narrow Grip Bench Press 4 x 10
Bent over rows 4 x 10
Skill:
5 min SFG Snatch Test
Swings & TGUs:
Strength/Skill Every 1 min for 14 mins, alternating between: 1 Power Clean & Split Jerk, 70% 1RM* 10 Burpee (Bar Facing)s *please no thrusters, push presses or strict presses. Split Jerk only and be fast! Also remember while the volume is high this week its still a deload week. Be kind to your body and…
Strength Ladders:
Conditioning
10 Rounds of:
Strength Remember this is a deload week (please read not easy just deload) which means work hard, practice range of motion and exquisite technique above how heavy. In other words stay at the Rx percentages no matter how great you feel. Back Squat 5×8 at 50% 1RM Then 3 rounds for time of: 10 Thrusters,…
Strength/Skill Every 2 mins for 12 mins 3 Power Snatches* *Start at around 60% and work up to a 3 rep max Then: 2 mins per station with 30 seconds rest between stations of: Sumo Deadlift High-pull, 75/55 lbs Box Jump Over, 24/20 in Double Unders Buyout 4×0:20 Box Shoulder Stretch 3×8 PVC Raises with…
Wendler Bench Press: Week 3 5 reps @ 75% 3 reps @ 85% 1+ rep @ 95% of 1RM* *Goal isn’t to get a new PR (even though some of you will) but to get as many reps as possible at 95%. Then Cindy Complete as many rounds as possible in 20 mins of: 5 Pull-ups…
Strength 40:20 2x
SLDL/Row L
SLDL/Row R
Press L
Press R
Squat
Pushup
Russian Twist
Hip Bridge
Conditioning 10x
10L/10R One Arm Swings
20 double unders (30 singles if don’t have DUs)
Strength/Skill Every 2 Minutes for 12 Minutes: 3 Power Cleans Start at around 60-65% and work up to a 3 rep max on the last set. Drop weight after any failure. Then Complete as many rounds as possible in 10 mins of: 10 Burpee (Bar Facing)s 10 Pull-ups 10 Thrusters, 95/65 lbs Buyout Box Shoulder…
