A1. Front Squat @ 20×1, 8-10 reps x 3 sets, rest 1:30 between sets.
A2. Pronated Pull Ups, @30x1, 5-7 reps. x 3 sets. If you have regular pull-ups use as many sets to get to the reps.
Beginner: Negative Pull Ups, 3-4 reps
B. DB Bench Press Heavy @ 30×1, 5-7 reps x 4 sets, rest 1:30 between sets.
C. AMRAP 12 Minutes of the following:
100 Meter Run
15 kb swings
200 Meter Row
5 Plank Walk-Outs
Performance:
A.
Two sets, not for time, of:
Alternating Pistols x 10 reps (5 each)
Muscle-Ups x 2-6 reps
Double-Unders x 40-50 reps
B.
Every two minutes, for 16 minutes (8 sets) of:
Snatch x 2 reps
(Build over the course of the sets to a heavy double.)
C.
Back Squat
* Set 1. x 4 reps @ 70%
* Set 2. x 3 reps @ 80%
* Set 3. x 2 reps @ 90%
* Set 4. x 1 rep @ 90-95%
* Set 5. x Max Reps @ 85%
Rest 3 minutes between sets
100 Meter Run
15 kb swings
200 Meter Row
5 Plank Walk-Outs
Performance:
A.
Two sets, not for time, of:
Alternating Pistols x 10 reps (5 each)
Muscle-Ups x 2-6 reps
Double-Unders x 40-50 reps
B.
Every two minutes, for 16 minutes (8 sets) of:
Snatch x 2 reps
(Build over the course of the sets to a heavy double.)
C.
Back Squat
* Set 1. x 4 reps @ 70%
* Set 2. x 3 reps @ 80%
* Set 3. x 2 reps @ 90%
* Set 4. x 1 rep @ 90-95%
* Set 5. x Max Reps @ 85%
Rest 3 minutes between sets
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