Warm Up
10 Leg Swings
10 Spider Lunges
10 Fire Hydrants
10 Dislocated and Pass Throughs
3 Rounds for Quality
45 sec Row
10 Inchworm Push Ups
10 Barbell Good mornings
10 Muscle Cleans
Weightlifting
Week 3
I. Every 2 - 3 mins x 5 sets: Block Power Clean
1 x 3 reps @ 60%
1 x 3 reps @ 60 - 65%
1 x 3 reps @ 65%
1 x 2 reps @ 70%
1 x 2 reps @ 72 - 75%
Blocks are to be set so that the barbell is 2 inches above knees. Reps should be done as singles.
II. Barbell Conditioning: Push Jerk
3 sets x 2 rounds
1 x 9 reps @ 65% (set 1) | 70% (set 2) | 70% (set 3)
Rest 45 secs
1 x 6 reps @ 70% (set 1) | 75% (set 2) | 75% (set 3)
Rest 30 secs
1 x 3 reps @ 75% (set 1) | 80% (set 2) | 82% (set 3)
Rest 1 minute
Rest 3 mins between each set.
Take the bar from a rack.
% based on 1 RM Push Jerk
III. Squats
EMOM 10
1st 6 Back Squats
2nd 4 Front Squat
Both lifts are to be done at 75% 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
Every 4 mins x 6 sets (Scale to 4 or 5 sets if needed)
16 / 12 cal bike
Alternatives
18 / 14 cal Row
200m run
16 Wall Ball Shots
50ft. Handstand Walk
Alternative 3 Wall Walk (with 10 sec Handstand Hold)
(Optional)
AMRAP 8
15 / 12 cal Row
100ft. Sandbag Carry
Alternative Front Rack DB / KB Carry
RX 150 / 100 lbs (sandbag) ; 70 / 50 lbs (dumbbell)
Scaled 100 / 70 lbs (sandbag) ; 50 / 35 lbs (dumbbell)
Core
3 Rounds for Quality
Alternative
15 Hollow Rocks
max effort Bar Hang L-Sit
Alternative
Plank Hold
Rest 3 mins
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