Primary Strength Session
A.
Back Squat:
* Set 1 – 5 reps @ 55%
* Set 2 – 3 reps @ 65%
* Set 3 – 1 rep @ 75%
* Set 4 – 1 rep @ 85%
* Set 5 – 1 rep @ 90%
* Set 6 – 1 rep @ 95%
* Set 7 – 1 rep @ 101-102%
* Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.
B.
Every 2 minutes, for 24 minutes (12 sets):
Snatch x 1 rep
Loading per set (by %): 60, 65, 70, 75, 80, 83, 86, 89, 92, 95, 95+, 95+
C.
Three sets of:
4-Stop Snatch Deadlift x 1 rep
(pause 2 seconds at 2″ off the floor, mid-patella, mid-thigh and high hang)
Rest 2-3 minutes
Primary Conditioning Session
“DeHart”
Complete as many rounds and reps as possible in 4 minutes of:
195/135 lb Power Clean x 1 rep
195/135 lb Thruster x 1 rep
195/135 lb Shoulder to Overhead x 1 rep
Optional Additional Work Sessions
*Please choose to perform only those sessions that are most focused on your weaknesses, and only perform as much of the additional work as you can recover from successfully before your next training session.
Aerobic/Gymnastics Skills Option
Three rounds performed at 80-85% of…
Row 750 Meters
20 Strict Handstand Push-Ups to 4″/2″ Deficit
40 Calories of Assault Bike
20 Strict Supinated-Grip Pull-Ups
20 Tempo Ring Dips @ 2111
Assault Bike Conditioning Option
Every 3 minutes, for 30 minutes (10 sets) for max calories:
30 seconds of Assault Bike
Note results for all ten sets and look for inconsistencies and critical drop off.