A. Clean Grip DL. 2.2. x 4 sets rest 10s / rest 2 minutes --more weight than last week if form is good.
B. seated russian med ball twist 15-20 x 5 sets. Focus on twisting with core, not swinging arms.
C. side plank on elbow ASMSAP x 5. keep the standard.
AMRAP in 15 mins
50m farmers walk --heavy
30 second - hollow rock
5 power cleans.
may sub 5 DL, 5 KBS for power cleans
A. Clean Pulls; 3, 3, 3, 3, 3; rest 2 minutes
B. Hanging 1/2 Windshield Wipers; 12- 20 reps x 5 sets; rest 90 seconds
C. Side Plank on Hand with Feet Elevated @ 8-12″; As Many Seconds As Possible x 4 sets/arm; rest 60 seconds between arms
AMRAP in 15 minutes:
50m Farmers Walk --heavy
30 second – Hollow Rock
5 Power Cleans 185/125 ---scale to 70% of 1RM PC.
ride the Airdyne for 50 mins
first 10 mins at z1 pace
second 10 mins, on the top of every minute pedal hard for 12s, pedal easy for rest of min.
third 10 mins at z1 pace
fourth 10 mins on the top of every minute pedal hard for 12s, pedal easy for rest of min.
fifth 10 mins at z1 pace.
A. OHS x 8-10 reps x 3 sets. Keep it light and controlled
B. Back Squat- build to a tough 3 reps.
C. accumulate 30 -40 solid negatives pull-ups.
D. Hanging leg raises x 10 reps x 3 sets. Rest 1 minute between.
3 mins Max cals on Airdyne
*warm this up good.*
A. Squat Snatch – 2,2,1,1,1.
B. Back Squat – Build to a tough 3 reps.
C. Wide-Grip Behind-the-Neck Strict Pull-ups: accumulate 30-40 perfect reps. rest as needed.
D. L-sit in ring or with hands on 45# plates. Accumulate 3-5 good minutes.
300 double unders for time:
A. Try for no misses. Hammer home good technique. Treat the final 3 reps as a weightlifting meet, meaning you choose a weight to start at and can not go back down.
B. max of 3 tough attempts.
D. keep the standard high. better to have less time with good standard than more time with shit standard.
"Sweat Sesh" 1K row @ 75% rest 1/2 of your work time. i.e, it takes 4 mins to row 1k, rest 2 mins. x5 rounds
C. push-ups - accumulate 30-50 perfect reps. No reps from knees.
AMRAP in 20 minutes
10 DB snatches from hang 5/arm. moderate weight. should not be able to do unbroken after first rd.
10 Bar-Facing Burpees
10 Russian KBS- heavy!
10 push-ups. again not from knees. go down to a 45 bumper if need be. perfect reps!
10 deadlifts ~50% 1RM
10 ring rows
A. Freestanding Handstand Hold – Technique Work for 12 minutes
B. Strict Handstand Pushups – accumulate 36 reps in sets of 3; rest as needed
C. Muscle-ups – 30 reps for time in sets of 3 unbroken. 12 minute time cap.
AMRAP in 20 minutes:
10 Power Snatches @ 95#/65
10 Bar-Facing Burpees
10 Power Cleans @ 135#/85
10 Handstand Push-ups
10 Deadlifts @ 225#/175
10 Strict Pull-ups
A. help each other, hold and balance
B. sub seated DB press 6 x 6.
C. practice technique for 12 mins if you don't have muscle-ups
A. Clean Grip DL. 2.2.2. x 4 sets rest 10s / rest 2 minutes
B. seated russian med ball twist 15-20 x 5 sets
C. side plank on elbow ASMSAP
AMRAP in 5 minutes
5 deadlifts - use ~50% of arm
5 box jumps step down.
A. Clean Pulls; 5, 5, 3, 3; rest 2 minutes.
B. Hanging Windshield Wipers; 20 reps x 5 sets; rest 90 seconds
C. Side Plank on Hand with Feet Elevated @ 8-12″; As Many Seconds As Possible x 4 sets/arm; rest 90 seconds between arms