Warmup:

500 m row or 400 m run

Dynamic stretch:

CS/Dynamic stretch

B warmup:

100 m row

10 KB swings

100 m row

10 goblet squats

100 m row

10 push ups+5 strict pullups

200 m row

Workout Warmup:

Super Squats

We will be doing this for 5 more weeks. The focus is on muscle endurance rather than 1RM or bulk. Please embrace this and see how much we can increase our weight over the next month and a half. Our goal will be to increase weight 5% or more each week.

If you got through this last week without DOMS then increase your weight by 7.5-10%.

If you were sore but completed all reps at your starting weight then add 5%

If you were really sore (trouble walking or standing) after two days then use the same weight

12 min Alternating EMOM

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Load barbell at 60%(see above) of 1RM Front Squat (For Both Lifts)

Workout:

AMRAP 15:

4 Round Buy-In:

150 Meter Run

10 push presses (95/65)

In Time Remaining…

Max Rounds:

5 Chest to Bar Pull-ups, (mod 10 ring rows, no chin over mod for today)

7 SDHP 95/65

21 Air Squats

Score is rounds of PU’s-SDHP’s-and Air Squats

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep

*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex.

Build over the course of the 3 sets (No heavier than 60% of your max).

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean & Jerk

*Sets 1-2 = 2 reps @ 60%
*Sets 3-4 = 1 rep @ 70%
*Sets 5-6 = 1 rep @ 75%

C.
Every minute, on the minute, for 7 minutes (7 sets):
Snatch + Overhead Squat x 1 rep

*Sets 1-2 = @ 65%
*Sets 3-5 = @ 70%
*Sets 6-7 = @ 75%

D.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps @ 65-70%

E.
Three sets of:
Supinated Grip Bent Over Row x 10 reps
Rest 60 seconds