Power Snatch 5x3 TNG Increasing weight each set to find a heavy Batwing Row 3x10 EMOM X 8 2 Power Snatch (85% 1RM PS) 4 Box Jumps (30/24) Both movements done each minute. Box jumps are to be landed with hips above parallel. then EMOM X 8 10 Russian KB Swings (70/53) 10 Push Ups [...]
Push Jerk + Split Jerk (5x1) Increasing weight each set From the rack then "Run-Row" Every 3:00 for 24:00 (alternating): First 3 Minutes: 400m Run Second 3 Minutes: 500m row *Record time after each run/row. Score is total time.
4 Minute AMRAP "Fran" 21-15-9 Thrusters (95/65#) Pull-ups Rest 4:00 4 Minute AMRAP "Diane" 21-15-9 Deadlifts (225/155#) Handstand Push-ups Rest 4:00 4 Minute AMRAP: "Grace" 30 Clean & Jerks (135/95#) THEN "Annie" 50-40-30-20-10 reps for time of: • Double-Unders • Sit-ups
Back Squat 3x5 Add 5lbs from Friday If you fail, decrease by 20lbs Front Squat 4x4 @ 75% of 1RM then METCON 4 rounds AMRAP 1 minute ME air squats 1 minute ME burpee over bar 1 minute ME hang power cleans (135/95)
Rest day.
Back squat 3x5 Add 5lbs from Monday If you fail a set, drop 20lbs and finish the remaining sets. On following squat days, you will work back up from the 20lb decrease. Total should be 70lbs over 65% of 1RM (unless you have failed previously) Bench press 5x5 5x5 @ 75% of your 1RM then [...]
Establish a 1RM Split Jerk then "Big Clean Complex" Without dropping the bar, complete the following: High Hang Clean + Hang Clean + Clean + Push Press + High Hang Clean + Hang Clean + Clean + Push Jerk + High Hang Clean + Hang Clean + Clean + Split Jerk Record heaviest [...]
15 minutes to establish a heavy 5RM deadlift. then Metcon: 4 minute cap: 27 Calorie Row 27 Burpees 27 Chest-to-bar pull-ups Rest 4 minutes 4 minute cap: 21 Calorie row 21 Burpees 21 Toe-to-bar Rest 4 minutes 4 minute cap: 15 Calorie row 15 Burpees 15 Pull-ups *If you complete all of the [...]
Back squat 3x5 Add 5lbs from last weeks total If you fail a set, drop 20lbs and finish the remaining sets. On future squat days start from this weight. At this point in the squat cycle, you should be squatting 65lbs over 65% of your 1RM back squat. Front squat 5x5 Increasing weight each set [...]
REST DAY