Warm Up
For quality:
Tabata - 3 rounds x 20 secs on / 10 secs off:
Line Hops
Plank Position Shoulder Taps
Air Squats
Push-ups
-- then --
2 rounds (empty barbell) of:
10 Front Squats
10 Strict Press
Weightlifting
Week 8
I. Bench Press
1 Round for Max Effort
1 min @ 60%
Rest 1 minute
1 min @ 70%
Rest 1 minute
1 min @ 75%
II. Every 2 mins x 5 sets: Behind the Neck Split Jerk
1 x 3 reps @ 60%
1 x 3 reps @ 70%
1 x 2 reps @ 80%
1 x 2 reps @ 85%
1 x 2 reps @ 90%
III. Every 1:30 secs x 5 sets: Dip Drive
5 x 3 reps @ 90%
% based on 1RM Split Jerk
Conditioning
Option 1
AMRAP 21
35 / 28 cal Row or Ski
15 Push Press
50 ft. Sled Push, pick load
50 ft. Backward Sled Pull, pick load
RX 115 / 75 lbs
Scaled 95 / 65 lbs
Sled Subs:
Double Kettlebell Front Rack Carry or Sandbag Carry
(as heavy as possible staying unbroken)
Option 2
For Time
27 - 21 - 15 - 9 - 6 Power Cleans
8 Chest to Bars
RX 65 / 95 lbs
Scaled 75 / 55 lbs
Accessory Work
3 Rounds for Quality
8 L/8 R Single Leg Box Step Downs, 24/20 in
20 L/20 R Banded Single Leg Extensions
L 45 secs/R 45 secs Single Leg Wall Sit
Comments