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Monday 3/4/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 Heavy RKBS

10 Heavy Goblet squats

10 Heavy KB SDHP

200 m row, damper on 10

Workout Warmup:

OK peeps, here we go. Let’s see how much improvement we’ve made in our Dead Lift. If you’re feeling it, go for it. If not, live to play another day.

Suggested rep scheme, sets 1-3 can be done on the minute. Sets 4,5,6,7.8 (working sets) should be done with 2-3 minutes rest.

1. 10@ 25%

2. 5@50%

3. 3@60%

4. 2@75%

5. 1 or 2@85%

6. 1@95%

7. 1 @101% PR

8. 1 @ 105% PR

Workout:

10-9-8——2-1

Pull-ups, C2B RX+

Burpee Box Jumps

Lift:

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Clean Grip Overhead Squat x 4 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

B.
Every 2 minutes, for 16 minutes (8 sets):
Halting Clean Deadlift + Clean with a 2 second pause at the knee

*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Sets 3-4 = 1 rep @ 80%
*Sets 5-6 = 1 rep @ 85%
*Sets 7-8 = 1 rep @ 90%

Immediately followed by…

Every 30 seconds, for 3 minutes (6 sets):
Clean x 1 rep @ 80%

C.
Every 2:30, for 12:30 (5 sets):
Back Squat x 3 reps @ your 5-RM Back Squat Weight

:*Note: If you don’t know your 5-RM Back Squat, establish that today instead.

D.
Four sets of:
Romanian Deadlift x 6 reps @ 75-80% of 1-RM Clean
Pull-Ups x 8 reps
Rest 30 seconds

Skill:

10 min of Pistol work

Accumulate 10 rope climbs

Earlier Event: March 3
Sunday Funday 3/3/2019
Later Event: March 5
Tuesday 3/5/2019