Warm Up
10 Inchrowm Push Ups
10 Dislocates & Pass Throughs
3 Rounds for Quality
10 L/10 R Single Arm Bottoms-up Kettlebell Press- light
10 Inchworm + Push-ups
45 secs Wall Sit
10 Burpees
10 Strict Press
Session 1
Weightlifting
Week 5
I. Every 3 mins x 6 sets: Block Squat Clean
2 x 3 reps @ 70%
2 x 3 reps @ 75%
1 x 3 reps @ 75%+
1 x 3 reps @ 80%
% based on 1RM Hang Clean
Set the blocks to 1 inch below the knees. Sets are not touch and go, reset between.
II. Every 3 mins x 4 sets: Deficit Clean Pull
2 x 3 reps @ 95%
2 x 3 reps @ 100%
% based on 1RM Clean
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: Push Press
1 x 5 reps @ 65%
1 x 5 reps @ 70%
1 x 5 reps @ 75%
1 x 5 reps @ 78%
1 x 5 reps @ 80%
% based on 1RM Push Press
Conditioning 1
AMRAP 12
100ft. or 30 Single Arm Overhead Walking Lunges
20 / 16 cal Row or Bike or Ski
Alternative
18 / 13 cal AirBike
200m Run
16 Box Jump Overs
Alternative Jump over Bench
Elite 70 / 50 lbs
RX 50 / 35 lbs
Scaled 45 / 30 lbs
Conditioning 2
3 Rounds For Quality
12 Thrusters,
20 GHD Sit-ups
Alternative Abmat Sit Ups
12 Thrusters
8 Sandbag Cleans
Alternative DBs Power Cleans
RX 95 / 65 lbs ; 150 / 100 lbs Sandbag
Scaled 75 / 55 lbs ; 100 / 70 lbs Sandbag
Dumbbell
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Cool Down
30 sec Center Upward Facing Dog
30 sec Upward Facing Dog - Move torso to the Left Side
30 sec Upward Facing Dog - Move torso to the Right Side
30 sec Center Puppy dog pose
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Puppy dog pose - Move torso to the Left Side
30 sec Thread the Needle Arms (L)
30 sec Thread the Needle Arms (R)
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
30 sec L - Sit Fold Forward
1 minute Seated Shoulder Extension Stretch
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