Warm Up
10 PVC Dislocates and Pass Throughs
20 Leg Swing (10 front to back + 10 Side to side)
10 Toy Soldiers
10 Kang Squats
2 Rounds for Quality
1 min Wall Squat Hold
30 secs Wall Handstand Hold or Plank Hold
20 Alternating Bodyweight Lunges
Weightlifting
Week 2
I. Barbell Conditioning
Hang Power Clean 1x3 at 65% 1RM
Rest 40 secs
Hang Power Clean 1x2 at 75% 1RM
Rest 1:15 mins
Hang Power Clean 1x3 at 65% 1RM
Perform as singles. Looking for efficiency in quick reps here. No longer than 3 secs between singles.
I. Dumbbell Conditioning
6 sets
8 Single Arm DB Shoulder to Overhead + 8 Single Arm DB Overhead Squats
Use the same weight for each set.
Rest as needed between sets.
Switch arms after each set (total of 3 sets L/3 set R).
RX 70 / 50 lbs
Scaled 50 / 35 lbs
II. Every 3 mins x 5 sets: Back Squat
1 x 5 reps @ 75%
1 x 3 reps @ 80%
3 x 1 reps @ 85%
% based on 1RM Back Squat
Conditioning
I. 3 Rounds for Time
15 Power Snatch
10 Chest to Bars
Alternative Pull Ups
RX 95 / 65 lbs
Scaled 75 / 55 lbs
II. 3 Rounds for Time
30 Air Squats
20 American Kettlebell Swings
18 / 13 cal Bike
Rest 1:30 between each round.
RX 53 / 35 lbs
Scaled 35 / 25 lbs
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