Warm Up
10 Leg Swings
10 Inchworm Push ups
10 Spider Lunges
10 Fire Hydrants
10 Dislocated and Pass Throughs
3 Rounds for Quality
45 secs Bike
L 45 secs/R 45 secs Banded Lat Stretch,
10 L/10 R Cossack Squats
5 Muscle Cleans
5 Strict Press
Weightlifting
Week 8
I. Every 1:30 mins x 6 sets:
Power Clean + Hang Power Clean + Push Jerk
2 x 2 + 1 + 2
2 x 2 + 1 + 1
2 x 1 + 1 + 1
Goal:
Build up to a heavy complex for the day over the course of the 6 rounds. Start with 2-3 warm-up sets before starting the clock.
II. Dumbbell Conditioning
Every 2 mins x 7 sets
10 Dumbell Bench Press
max rep Deficit Push Ups
Alternative Regular Push Ups
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Goal:
You have one shot at the max push-ups each round, once you fail or stop your set is done.
III. Squats
EMOM 10
4 Back Squats @ 70 - 80%
Goal:
Work on speed on these reps and controlled bounce out of the bottom. This cycle should have helped in your leg stamina, so test it on this EMOM.
Conditioning
AMRAP 16
20 / 15 cal Machine (Concept 2)
Alternative 16 / 12 cal Bike
8 Devil Press
15 / 12 cal Machine (Concept 2)
Alternative 11 / 7 cal Bike
100ft or 30 Single Arm Dumbbell Overhead Walking Lunge
Rest 1 minute
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Accessory Work
I. 3 Rounds For Time
100 ft. Sandbag Carry
100 ft. Double KB Overhead carry
100ft. Farmers Carry
pick load
II. 3 sets
Alternative Bench Glute Ham Raise
Comentaris