Warm Up
3 rounds for quality of:
Bodyweight Walking Lunge, 50 ft
Double Unders or Single Unders, 45 secs
12 Jump Squats
Row, 1 min
Weightlifting
Week 1
I. Every 2:30 x 6 sets: 3 Position Cleans
(Above Knee, Below Knee, Floor)
2 x 1 + 1 + 1@ 60%
2 x 1 + 1 + 1 @ 65%
1 x 1 + 1 + 1 @ 70%
1 x 1 + 1 + 1 @ 75%
Cleans are not touch and go, reset after hang snatches
II. Every 2 mins x 4 sets: Clean Pull
2 x 3 reps @ 95%
2 x 3 reps @ 100%
Dead stop on each rep. Work on full extension through the toes and shrug. Use straps if you have them.
III. Every 3 mins x 6 sets: Front Squat
4 x 3 reps @ 70%
2 x 3 rep @ 75%
Conditioning
4 Rounds for Time
50ft. Overhead Walking Lunge
15 Bar Facing Burpees
15 Clean and Jerk
50ft. Overhead Walking Lunge
20 / 16 cal Row
RX 95 / 65 lbs
Scaled 75 / 55 lbs
Accessory Work
3 Rounds for Quality
12 Strict Pull-ups
10 Bent Over Rows, pick load
max rep Bicep Curls, 45/35 lbs
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