Primary Strength Session
Empty Barbell Movement Primer
Three sets of:
Overhead Squat x 5 reps
(use a progressively narrower grip for every set)
Rest as needed
Followed by…
Two sets of:
Front squat x 5 reps @ 2210
Rest as needed
Followed by…
Two sets of:
1+1/4 Front Squat x 5 reps
Rest as needed
A.
Every two minutes, for 10 minutes (5 sets):
Power Clean + Front Squat + Jerk
(pause at receiving position of split jerk for 1-2 seconds before recovering)
Build over the course of the 5 sets.
B.
Every two minutes, for 12 minutes (6 sets):
Power Clean + Front Squat + Clean & Jerk
Build over the course of the 6 sets.
C.
Four sets for times of:
20/15 Calories of Assault Bike
5 Muscle-Ups
5 Ground to Overhead*
5 Muscle-Ups
Rest 3 minutes
Suggested loading per set:
*Set 1 – 175-185/105-125 lbs
*Set 2 – 185-205/125-135 lbs
*Set 3 – 205-225/135-145 lbs
*Set 4 – 225-245/145-155 lbs
D.
Push Press
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 4 reps @ 80-85%
* Set 3 – 3 reps @ 85-90%
* Set 4 – 2 reps @ 90-95%
* Set 5-6 – 1 rep @ 95+%
Rest 2 minutes between sets.
Primary Conditioning Session
For time:
20 Burpee Box Jump-Overs (24″/20″)
30 Shoulder to Overhead (155/105 lbs)
40 Deadlifts (155/105 lbs)
Friday sprint! Please go into this with the goal of pushing the burpee box jump-overs, then try to hang on for unbroken sets on the barbell cycling.
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.
Strength Accessory Option
A.
Three sets of:
Kettlebell Biceps Curls x 8 reps @ 2110
Rest 30 seconds
Prone GHD Hold x 45 seconds
Rest 30 seconds
B.
Every minute, on the minute, for 12 minutes (4 sets) of:
Interval 1 – V-Up x 30 seconds
Interval 2 – Hollow Rock Hold x 30 seconds
Interval 3 – Russian Twists x 30 seconds
Aerobic/Gymnastics Option
Complete as many rounds and reps as possible in 20 minutes of:
1000 Meter Bike Erg or 500 Meter Ski Erg/Row
50-Foot Handstand Walk
2 Legless Rope Climbs (15′)
50-Foot Handstand Walk
2 Rope Climbs (15′)