Warm Up
10 Leg Swings
10 Spider Lunges
10 Fire Hydrants
10 Dislocated and Pass Throughs
3 Rounds for Quality
1 min Jog
L 45 secs/R 45 secs Samson Stretch
10 Air Squats
10 Barbell Muscle Snatches, 45/35 lbs
Weightlifting
Week 6
I. Every 3 mins x 5 sets: Power Clean + Push Jerk
1 x 2 + 3 reps @ 65%
1 x 2 + 3 reps @ 70%
1 x 1 + 2 reps @ 75 - 80%
1 x 1 + 1 reps @ 82 - 85%
1 x 1 + 1 reps @ 85 - 90%
% based on 1RM Power Clean and Jerk
II. Barbell Conditioning
EMOM 8
5 TNG Hang Power Cleans
Start at 60% 1RM and work up to a heavy 5 rep over the course of the EMOM. Do no exceed 90%.
III. Squats
EMOM 10
1st 4 Back Squat
2nd 2 Front Squat
Both lifts are to be done at 85 - 90% 1RM front squat.
Goal:
These sets need to be unbroken and quick. Do not get caught by the clock on this. If you think you will need to break or 1 min isn't enough time for the prescribed weights, please drop the percentages down 8-10% to achieve the goal.
Conditioning
For Time
1000 / 800 m Row
Alternative 40 / 30 cal Bike
40 Toes-to-bars
100 ft Double Dumbbell Overhead Lunge
Alternative Single Arm Overhead Lunge
50 ft. Handstand Walk
Alternative 6 Wall Walks
1000 / 800 m Row
Alternative 40 / 30 cal Bike
100 ft Double Dumbbell Overhead Lunge
Alternative Single Arm Overhead Lunge
50 ft. Handstand Walk
Alternative 6 Wall Walks
40 Toes-to-bars
1000 / 800 m Row
Alternative 40 / 30 cal Bike
RX 50 / 35 lbs
Scaled 35 / 25
Accessory Work
4 Rounds For Time
8 L/8 R Bulgarian Split Squats, pick load
1 min. Sandbag Bear Hug Hold
max effort Double Kettlebell Overhead Hold
Alternative Front Rack Hold
RX 150 / 100lbs (sandbag) ; 50 / 35 lbs (KBs)
Scaled 100 / 70lbs (sandbag) ; 50 / 35 lbs (KBs)
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