Warm Up
Wall Lat Stretch
20 Toy Soldiers
10 Downdog to Updog + Toe Taps
10 Superman Planks
10 Fire Hydrants
10 T Spine Stretch
10 Floor I Y Ts
Wrist Prep
Weightlifting
Week 8
I. EMOM 8
Muscle Clean + Push Press + Split Jerk
3 x 2 + 2 + 2
5 x 2 + 1 + 2
Use the heaviest weight you can for each set.
Rest as needed between sets.
Goal:
This should simply be a warm-up to get you prepared for the next part
II. 5 sets: Clean and Jerk
2 x 2 reps @ 80%
2 x 2 reps @ 85%
1 x 2 reps @ 85 - 90%
Rest as needed on this piece, it will be a grinder of a session with the higher percentages so take whatever time you may need.
III. In 15 minutes
Find your 1RM Front Squat
Rest as needed between attempts.
WOD
Option 1
AMRAP 20
20 / 16 cal Row
12 Toes to Bar
8 - 10 - 12 - 14 - 16... Power Snatch
RX 65 / 95 lbs
Scaled 55 / 75 lbs
Grip fatigue will add up quickly in this one so make sure you are relaxing your hands on the row and pushing with your legs.
Option 2
Every 4 mins x 3 - 4 sets
4 / 2 Ring or Bar Muscle Ups
Alternative 7 Chest to Bars
14 GHD Sit Ups
Alternative 18 Abmat Sit Ups
5 Sandbag Cleans
Alternative Power Cleans
RX 150 / 100 lbs
Scaled 100 / 70 lbs
Accessory Work
3 Rounds for Quality
10 Supinated Strict Pull-ups
10 Barbell Bent Over Rows, pick load
200m Kettlebell Farmers Carry, 70/53 lbs
Cool Down
1 min Scorpion Stretch (L)
1 min Scorpion Stretch (R)
10 Cat & Cow
30 secs Child's Pose
30 secs Thread the needle (R)
30 secs Thread the needle (L)
30 secs Upward Facing Dog
30 sec Deep Forward Lunge (L)
30 sec Deep Forward Lunge (R)
30 secs Pigeon Pose (L)
30 secs Pigeon Pose (R)
Comments