Warm Up
10 Leg Swings
10 Inchworm Push ups
10 Spider Lunges
10 Fire Hydrants
10 Dislocated and Pass Throughs
3 Rounds for Quality
L 45 secs/R 45 secs Banded Lat Stretch,
12 Supermans
10 Barbell Strict Press
10 Barbell Muscle Cleans
10 Empty Barbell Thrusters
Weightlifting
Week 7
I. Every 2 mins x 7 sets: Power Clean
1 x 3 reps @ 65%
1 x 3 reps @ add weight
1 x 3 reps @ add weight
1 x 3 reps @ add weight
1 x 2 reps @ add weight
1 x 2 reps @ add weight
1 x 2 reps @ add weight
% based on 1RM Power Clean and Jerk
II. Every 2 - 3 mins x 6 sets: Bench Press
1 x 7 reps @ 60 - 65%
1 x 7 reps @ 65%
2 x 7 reps @ 65 - 70%
2 x 5 reps @ 70 - 75%
1 x 5 reps @ 80%
% based on 1RM Bench Press
III. Squats
EMOM 12
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
3 Rounds for Time
600m Run or Row
15 Burpee Pull Ups
15 Deadlifts
300m Run or Row
5 Burpee Bar Muscle Ups
15 Deadlifts
Rest 3 minutes between each round
RX 225 / 155 lbs
Scaled 185 / 125 lbs
Accessory Work
3 Rounds For Time
10 Snatch Grip Strict Press, pick load
50ft. Overhead Walk, pick load
10 Behind-the-Neck Strict Press, pick load
50ft. Overhead Walk, pick load
10 Strict Press, pick load
50ft. Overhead Walk, pick load
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