Warm Up
For quality:
5 mins Bike
-- then --
3 rounds of:
8 Deadlifts
8 Muscle Cleans
8 Muscle Snatches
8 Front Squats
Weightlifting
Week 1
I. Power Cleans
10 - 8 - 6 - 4 - 2
Rest 3 minutes
10 - 8 - 6 - 4 - 2
Start at 55% 1RM and add 10 lbs each set. Reset at 55% 1RM for the second set of 10 on down. Work on touch and go sets.
II. EMOM 10: Hang Power Snatch
10 x 5 reps @ 65%
III. Every 2 mins x 6 sets: Pause Back Squat + Back Squat
1 set 1 + 2 reps @ 65%
1 set 1 + 2 reps @ 70%
1 set 1 + 2 reps @ 75%
1 set 1 + 2 reps @ 80%
2 set 1 + 2 reps @ 85%
Conditioning
Option 1
Every 2 mins x 5 sets
20 Abmat Sit Ups
10 DB Push Presses
Rest 2 mins.
Every 2 mins x 5 sets
1 Rope Climb
Alternative 3 Supinated Pull Ups
5 DBs Power Clean
1 Rope Climb
Alternative 3 Supinated Pull Ups
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Option 2
5 Rounds for Time
18 / 13 cal Bike
14 DBs Bench Press
3 Wall Walks
RX 50 / 35 lbs
Scaled 35 / 25 lbs
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