500 m row or 400 m run
50 partner pullovers
250 m row
15 SDHP w/heavy KB
15 RKBS w/heavy KB
Warmup SDL to workout weight +, 5x5.
Bench Press 5x5@80%
4 rounds for time of:
21 Wall Balls 20/14
15 Sumo Dead Lift 185/125, use body weight if you weigh less than rx weight. Still RX.
9 Ring Dips, scale box dips or perfect push ups(not rx)
Friday (Session Three)
Every 90 seconds, for 6 minutes (4 sets):
Press in Split Jerk Position x 5 reps
Build over the course of the 4 sets.
Every 3 minutes, for 12 minutes (4 sets):
3 Cleans + 1 Jerk
*Sets 1-2 = 1 rep @ 75% of 1-RM Clean & Jerk
*Sets 3-4 = 1 rep @ 80% of 1-RM Clean & Jerk
(Perform 3 cleans, dropping the bar each rep, and after the last clean perform a jerk)
At the 13 minute mark. . .
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk x 1 rep @ 85% of 1-RM Clean & Jerk
Every 3 minutes, for 15 minutes (5 sets):
Enderton Front Squat Complex x 1 rep
*Sets 1-3 = @ 85% of 1-RM Enderton Front Squat Complex
*Sets 4-5 = @ 90% of 1-RM Enderton Front Squat Complex
*Note: If you do not know your 1-RM in this complex, establish a 1-RM today instead of doing these sets.
(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)
Three sets of:
Barbell Lunge x 8 reps each leg
Stationary Dips x 8 reps
Rest 60 seconds
5 rounds of
15 GHD back extentions
max set of ring dips