Warm Up
10 Inchrowm Push Ups
10 Dislocates & Pass Throughs
2 Rounds
100ft. or 40 Snatch Grip Barbell Overhead Walking Lunge
5 Muscle Snatches
5 Power Snatches
5 Snatch Grip Push Press
Weightlifting
Week 10
I. Technique Warm Up: Tempo Front Squats
3 x 5 reps
Use the heaviest weight you can for each set.
Tempo- 5 secs negative/2 secs in hole/fast concentric
II. Every 2 - 3 mins x 5 sets: Clean
2 x 2 reps @ 75%
1 x 2 reps @ 80%
2 x 2 reps @ 85%
Sets are not touch and go, reset between.
III. Every 3 mins x 4 sets: Clean Pull
2 x 3 @ 105%
2 x 3 @ 105%+
% based on 1RM Squat Clean
IV. Every 2 - 3 mins x 5 sets: Push Press
1 x 3 reps @ 75%
1 x 3 reps @ 80%
1 x 3 reps @ 85%
1 x 3 reps @ 87%
1 x 3 reps @ 87%+
% based on 1RM Push Press
Conditioning (Choose 1)
Option 1
AMRAP 20
15 Chest to Bars
Alternative Pull ups or Bent over Row
15 / 12 cal Ski or Row
Alternative
11 / 8 cal Bike
15 Shoulder to Overhead
RX 115 / 75 lbs
Scaled 95 / 65 lbs
Option 2
For Time
50 Burpee Box Jump Overs 24 / 20 in.
Every 1:30 (starting at 1:30) complete:
8 Devil Press
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Accessory Work
For Quality
75 Feet Elevated Parallette Push Ups
Alternative Dumbbell Push Ups
Every time you break complete:
100ft. Double KBs / DBs Overhead Carry, pick load.
athlete picks load
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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