Warm Up
For quality:
3 rounds of:
10 Scap Pull-ups
10 Back Extensions
15 Banded Good Mornings
10 L/10 R Kettlebell Goblet Cossack Squats
-- then --
3 rounds of:
3 L/3 R Single Leg Box Jumps
Weightlifting
Week 6
I. Every 2 mins x 6 sets: Hang Cleans
1 x 2 reps @ 65%
1 x 2 reps @ 68%
1 x 2 reps @ 75%
1 x 2 reps @ 80%
1 x 2 reps @ 82%
1 x 2 reps @ 85%
II. Every 90 secs x 4 sets: Pause Hang Clean High Pulls
1 x 3 reps @ 70%
1 x 3 reps @ 75%
1 x 2 reps @ 80%
1 x 2 reps @ 85%
III. Every 3 mins x 5 sets: Front Squats
1 x 6 reps @ 75%
1 x 6 reps @ 80%
2 x 3 reps @ 85%
1 x 3 reps @ 87%
Conditioning
4 Rounds for Time
10 Thrusters
50 ft. Front Rack Walking Lunge
13 Chest-to-bar Pull-ups
50 ft. Front Rack Walking Lunge
10 Thrusters
Rest 1 min between each round.
RX 95 / 65 lbs
Scaled 75 / 55 lbs
How long can you hold on to that barbell? Use the lunges to work on active breathing as much as possible and break the chest-to-bar pull-ups early as needed in order to keep transitions quick.
Accessories - Shoulder Work
3 rounds for quality of:
12 Barbell Z Press, pick load
15 L/15 R Single Arm Banded Tricep Kickbacks
8 Barbell Skull Crushers, pick load
12 Banded Tricep Extensions
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