Warm Up
3 Rounds for Quality
1:30 Jog or Cardio Machine
Samson Stretch, L 45 secs/R 45 secs
10 Air Squats
10 Barbell Muscle Snatches, 45/35 lbs
Session 1
Weightlifting
Week 5
I. Every 3 mins x 6 sets: Block Squat Snatch
2 x 3 reps @ 70%
2 x 3 reps @ 75%
1 x 3 reps @ 75%+
1 x 3 reps @ 80%
% based on 1RM Hang Snatch
Set the blocks to 1 inch below the knees. Sets are not touch and go, reset between.
If you don't have access to blocks, you can stack plates to the prescribed height.
II. Every 3 mins x 4 sets: Deficit Snatch Pull
2 x 3 reps @ 95%
2 x 3 reps @ 100%
% based on 1RM Snatch
Stand on a 2 inch plate. Sets are not touch and go, reset between. Use straps if you have them.
III. Every 3 mins x 5 sets: Pause Back Squat + Back Squat
1 x 2 + 2 @ 65%
1 x 2 + 2 @ 70%
1 x 1 + 2 @ 75%
1 x 1 + 2 @ 80%
1 x 1 + 2 @ 80%+
% based on 1RM Back Squat
Pause back squats are with a 2 sec pause in the bottom.
Conditioning 1
EMOM 32
1st 4 / 5 Bar Muscle Ups
2nd 14 / 10 cal Air Bike
Alternatives
16 / 12 cal Row or Bike or Ski
200m Run
14 Box Jump Overs
3rd 40 Drag or Zeus Double Unders
Alternative 60 Double Unders
4th 5 Deadlift
RX 275 / 185 lbs
Scaled 225 / 155 lbs
Conditioning 2
Every 2 mins until 40 Devil Press is completed
200 / 150 m Ski or Row
Alternative 10 Resistance band Ski
40ft. Handstand Walk
Alternative 2 Wall Walks
Max Devil Press remaining time
Rest 1 min. between interval
RX 35 / 25 lbs
Scaled Same weight; complete 30 reps
Cool Down
30 seconds Deep Forward Lunge (Push Hips forward) L
30 seconds Pigeon Pose (L)
30 seconds Deep Forward Lunge (Push Hips forward) R
30 seconds Pigeon Pose R
1 minute Puppy dog pose
30 seconds puppy dog pose right (bring both arms to the right side)
30 seconds puppy dog pose left (bring both arms to the right side)
30 seconds Thread the Needle L
30 seconds Thread the Needle R
1 minute L-sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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