Warm Up
10 Toy Soldiers
10 Spider Lunges
10 Fire Hydrants
10 Dislocated and Pass Throughs
3 Rounds for Quality
200m Jog
10 L/10 R Single Arm Kettlebell Snatches- light load
10 Kettlebell Goblet Squats
10 Cossack Squats
Weightlifting
Week 2
I. Every 2 - 3 mins x 5 sets: Block Power Clean
2 x 3 reps @ 55%
1 x 3 reps @ 60%
2 x 2 reps @ 60 - 65%
Blocks are to be set so that the barbell is 2 inches above knees. Reps should be done as singles.
II. Barbell Conditioning: Power Clean and Jerk
5 sets x 45s Max Reps / 1 min Rest
RX Scaled
Set 1 @ 135 / 95 lbs Set 1 @ 95 / 65 lns
Set 2 @ 155 / 105 lbs Set 2 @ 115 / 75 lbs
Set 3 @ 185 / 125 lbs Set 3 @ 135 / 95 lbs
Set 4 @ 205 / 145 lbs Set 4 @ 155 / 105 lbs
Set 5 @ 225 / 155 lbs Set 5 @ 185 / 125 lbs
III. Squats
A. Every 2 - 3 mins x 4 sets: Front Squat
2 x 3 reps @ 80%
2 x 3 reps @ 82%
% based on 1RM Front Squat
Rest 5 minutes
B Every 1:30 mins x 6 sets: Back Squat
1 x 8 reps @ 70%
1 x 8 reps @ 75%
2 x 8 reps @ 80%
% based on 1RM Back Squat
Conditioning
For Time
100 / 80 Double Unders
40 Kipping Handstand Push-ups
Alternative Regular Push Ups
50 Single Arm Hang Clean and Jerk
40 Pull-ups
1000 / 800m Ski or Row
Alternatives
800m Run
50 / 35 cal Bike
RX 50 / 35 lbs
Scaled 35 / 25 lbs
(Optional)
Every 2:30 minutes for 7 sets
RX
30 / 22 calories on any machine
Scaled
20 / 16 calories on any machine
Accessory Work
3 Rounds for Quality
30 secs Ring Support Hold
30 secs L-Sit Hold
Alternative Plank Hold
Alternative Overhead Tricep Extension
Complete for Quality
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