Warm Up
10 Leg Swings
10 Spider Lunges
10 Fire Hydrants
10 Dislocated and Pass Throughs
EMOM 12
1st 45 secs Machine
2nd 15 Air Squats
3rd 40 secs Doube Unders
4th 5 Seated Box Jumps- step down, ascending height each round
Weightlifting
Week 5
I. Every 2 - 3 mins x 5 sets: Power Clean + Push Jerk
1 x 2 + 2 reps @ 65%
1 x 2 + 2 reps @ 70%
1 x 2 + 2 reps @ 75%
1 x 2 + 2 reps @ 82%
1 x 2 + 2 reps @ 85%
% based on 1RM Power Clean and Jerk
II. Barbell Conditioning
EMOM 12
DT Complex: 12 Deadlift + 9 Hang Power Cleans + 6 Shoulder to Overhead
Pick load
Work to a heavy DT complex for the day. Must be unbroken!
III. Squats
EMOM 10
1st 5 Back Squat
2nd 3 Front Squat
Both lifts are to be done at 82-85% 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
Every 2:30 minutes until 100 reps are completed
14 / 10 cal Bike
Alternative 20 Jumping Lunges
8 Burpee Box Jump Overs
Max Dumbbell Shoulder to overhead
Rest 1 minute
RX 50 / 35 lbs
Scaled 35 / 25 lbs
Goal: 15-20 reps per working interval
Although this one will tempt you to send it in the first round, make sure you leave enough in the tank for consistent reps across the board until you reach the finishing set. Work on clean movements throughout, especially on the shoulder-to-overhead with a solid lockout through your knees, hips and overhead position.
Accessory Work
3 Rounds For Time
1st 1 min. Dead Hang Hold
2nd 15 Barbell bent over row
3rd 20 Banded Lat Pull Downs
4th 12 Weighted feet elevated Ring Rows, pick load
Rest 2 - 3 minutes between rounds
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