Weightlifting A. Emom x 15 Min 1-5 : 3 clean and jerks each minute Min 5-10: 2 clean and Jerks each minute Min 10-15: 1 clean and jerk each min B. Front SqT 5×1 @90+%_ / MAP training @85-90% AMRAP 7 14 deadlift 115/93 12 t2b 10 shoulder to overhead 8 cal bike Rest 3 …
COMPLETE: Weightlifting: A. Power Snatch + OHS + Hang Squat Snatch + OHS; climb to heavy ; every 2 min with a set, for 7 working sets B. EMOM x 10 Minute 1: 3 Back Squats at 80-88% Minute 2: 3-5 DB hold box jumps (farmers carry holds) / Rowing 500m x 6 ; rest …
Complete: Strength: A. Strict Press 85% for max reps Rest 3 min 90% for max reps Rest 3 min 75% for max reps B. Deadlift 2×10 @60-65% 1×6 @80% 2×3 @85% 1x 3 @88-91% C. Back Rack alt lunges HEAVY alternating in rep schemes of, 20 / 16 / 12 / 10 Heavy for each. …
Get outside this weekend! / A1. 5 tnG squat snatch A2. 1 min bike @80% A3. 5-7 strict t2b X 5 working sets – snatch Ascending : targeting 65-75% B1. 3-5 p-bar HSPU B2. 6-10 bent over barbell rows (2x pbars) B3. 1 min bike @80% X 5 working sets C1. 10 Db bent over …
COMPLETE: Weightlifting+ A. Back Squat: 5 x 1 @90-95% 3 x 3 @80-85% B. Power CLean Ladder 10 @ 225/153 8 @ 245/163 6 @ 265/173 4 @285/183 2 @305/193 *adjust accordingly if cannot achieve weights above – to %’s approx in range of , 70-75-80-85-90 ish % C. DB Bench Press (semi supinated) 8 …
Recovery Day Bike 2 min on @70-80% :30 off X 5 3 min on @70% 1 min jog X 5 Into 10 min smooth recovery conversational pace
COMPLETE: WL+ and Conditioning (separate sessions todays) Weightlifting+: (one session) A. Thruster 5 x 3 @80-85% of max Thruster B. 10-9-8-7-6-5-4-3-2-1 DB Bench Press Glute Ham Raise DB Box Step Ups 70/50’s C. RDL 4 x 6 / Conditioning: (another session) MAP Training @70% – movement focused AMRAP 15 3 bar muscle ups 6 Ring …
CAP_SIXTY & COMPLETE: Options for CAP_SIXTY: / AM: Conditioning: 500m x 11; rest 2 min @ -:1 from last weeks + Back Rack Box step ups x 6/ each side x 5 sets / PM: A. Deadlift 2.2 cluster x 5 sets at 80-85% B. Push Press 4 sets of 4-6 heavy reps ; rest …
A. EMOM x 15 Min 1: 5 strict Press Min 2: 10 Overhead alt lunges Min 3: 15/12 cal bike *athletes choose weight ; can ascend in weight B. Back SqT 3.2.1 cluster at 75% x 4 sets C1. Weighted chin-ups x 3 reps C2. Seated bent over DB rear fly’s x 10 reps C3. …
A1. Mid block power clean x 3 A2. Seated box jump x 2 X 5-6 working sets B. Back Rack front foot elevated rear lunge X 6/ each side x 4-5 sets C. 5 rds 50 cal row 25 ghd sit-ups 50’ oh walking lunge 135/93 2 peg board / leg less rope climb Rest …
