Warm Up
10 Inchrowm Push Ups
10 Dislocates & Pass Throughs
3 x 45s ON / 15s OFF
1st Assault Bike or Jumping Lunges
2nd Burpee to Target
3rd Wall Sit
Weightlifting
Week 11
I. Every 2 mins x 5 sets: Muscle Clean + Tempo Front Squat
5 x 2 + 2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Tempo Front Squats- 5 secs negative/2 secs in hole/fast concentric
II. Every 2 - 3 mins x 4 sets: Squat Clean
1 x 2 reps @ 75%
1 x 2 reps @ 80%
1 x 2 reps @ 85%
1 x 2 reps @ 90%
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 4 sets: Push Press
1 x 5 @ 75%
1 x 5 @ 80%
1 x 5 @ 85%
1 x 5 @ 85%
%based on 1RM Push Press
Conditioning (Choose 1)
Option 1
EMOM 20
1st 60 - 75 Double Unders
2nd 20 Dumbbell Snatches
3rd 25 / 20 Wall Balls
3rd 25 / 20 Pull-ups
Alternative
15 / 10 Assisted Pull Ups
15 Bent over Rows / Ring Rows
Option 2
4 Rounds For Time
25 cal Bike or available machine
30 Abmat Sit Ups
Alternative 20 GHD Sit Ups
Accessory Work
4 Rounds For Quality
5 L/5 R Seated Single Arm Dumbbell Strict Press
10 Barbell Bent Over Rows, pick load
L+R 50 ft/R+L 50 ft Kettlebell Farmers + Waiters Carry
Barbell Bent Over Rows- moderate load
Kettlebell Farmers + Waiters Carry- appropriate load to maintain good midline/shoulder positions ; Use DBs if not available
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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