Warm Up
10 Toy Soldiers
10 Spider Lunges
10 Fire Hydrants
10 Dislocated and Pass Throughs
AMRAP 8
1 min. Shuttle Run
10 GHD Back Extensions
10 Banded Good Mornings
10 Barbell Front Squats
Weightlifting
Week 2
I. Every 2 mins x 4 sets: Push Press
1 x 3 reps @ 70%
2 x 3 reps @ 75%
1 x 3 reps @ 80%
% based on 1RM Push Press
II. Barbell Conditioning
4 Rounds Bench Press
1 x 4 @ 80% 1RM
Rest 40 secs
1 x 3 @ 80% 1RM
Rest 20 secs
1 x 1 @ 80% 1RM
Rest 3 mins
% based on 1RM Bench Press
III. Every 3 mins x 5 sets: Sumo Deadlift
2 x 5 reps @ 70%
2 x 5 reps @ 75%
1 x 5 reps @ 80%
If you do not have an accurate sumo deadlift 1RM, go by feel on this and stay at a moderate weight throughout. These are the early weeks of the cycle so we are not looking to move too heavy of weights yet.
Conditioning
Option 1
Every 5 mins x 4 sets
30 / 24 cal Bike / Bike Erg
12 Box Jump Overs
20 / 16 cal Ski
Work on your rebounding box jump overs on this piece as this is a great skill to have when needed. The first machine should be a moderate effort and then push the pace on the second machine before the rest.
Machine Subs:
You can swap out any machines that you have for the same calories.
Option 2
AMRAP 20
12 GHD Sit-ups
Alternative 15 Abmat Sit Ups
60 ft. Single Arm Dumbbell Overhead Walking Lunge, 50/35 lbs
6 Sandbag Cleans
Alternative Power Cleans
2 Rope Climbs
RX 50 / 35 lbs (DB) ; 150 / 100 lbs (Sandbag)
scaled 30 / 25 lbs (DB) ; 100/ 70 lbs (Sandbag)
Accessory Work
3 Rounds for Quality
2 mins Handstand Practice*
10 L/10 R Single Arm Bottoms-up Kettlebell Press, pick load
10 L/10 R Single Arm Reverse Flies, pick load
* Free standing (advance) / Against the wall (beginner)
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