Weightlifting
I. Every 2 mins x 7 sets
1x [ 1 Power Clean + 1 Hang Power Clean ], pick load
Starting at 80% 1RM of your limiting movement and increasing load each set.
Goal: 95% 1RM
Primary Objective:
Load.
Secondary Objective:
Feet position- please keep feet no further than outside shoulder position in catch.
II. 4 Rounds for Time
9 Clean & Jerks
9 Lateral Box Jump Overs, 24/20 in
9 Hang Power Snatches
9 Lateral Box Jump Overs, 24/20 in
RX 115/75 lbs
Scaled 95/65 lbs
III. Every 2 mins x 6 sets: Behind the Neck Push Press
6 x 3 reps
Starting at 80% 1RM push press and increasing load each round.
You will find that the barbell path to overhead will be straighter than in the front rack position, but the challenging part I want you to think about is the dip. Dip straight up and down, video yourself, watch your movement patterns.
Primary Objective:
Bar path and straight dip.
Secondary Objective:
Load.
Conditioning
Every 6 mins x 4 sets
22 / 18 cal Bike
10 Shoulder-to-Overheads
16 / 12 cal Bike
10 Shoulder-to-Overheads
10 / 8 cal Bike
RX 155 / 105 lbs
Scaled 135 / 95 lbs ; 20/16 - 15/12 - 10/8 cal Bike
Accessory Work
3 Rounds for Quality
10 Barbell Hip Thrusts, pick load
8 Strict Chest-to-bar Pull-ups
L 35 secs/R 35 secs Oblique Hold
Optional Strongman Training
4 rounds for quality of:
Yoke Carry, pick load, 100 ft
Farmers Carry, pick load, 200 ft
Sandbag Bear Hug Carry, 100/70 lbs, 300 ft
Rest 1 min
Yoke Carry- heavy load
Farmers Carry- moderate load
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