Warmup:
500 m row or 400 m run
Mobility:
CS/Dynamic stretch
B warmup:
2 rounds of:
10 kb snatches
10 goblet squats
10 push ups
5+ strict pullups
Workout warmup:
Bench press or strict press
5@ 75%-5@75%-3@85%-2@90%-1@100%
Workout:
5 Rounds For Time:
5 Chest to Bar (9 chin over)
10 Push Ups
15 Thrusters (75/55)
150 m run
Lift:
Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Push Press in Split Jerk Position x 5 reps
Build over the course of the 3 sets.
B.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk
*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
Every 2:30, for 15 minutes (6 sets):
Front Squat
*Sets 1-2 = 3 reps @ 85%
*Sets 3-4 = 3 reps @ 80%
*Sets 5-6 = 3 reps @ 75%
D.
Three sets of:
Front Rack Barbell Lunge x 6 reps each leg
Rest 30 seconds
Bench Press x 10 reps
Rest 60 seconds
*Weights should be challenging but not maximal. Aim for 2 heavy working sets each.
Skill:
5 rounds of:
5 strict HSPU
5+strict PU, change grip each round
5+strict ring dips