Warmup:
500 m row or 400 m run
Mobility:
CS/Dynamic stretch
B warmup:
2 rounds
10 single leg DL with KB or DB (heavy)
10 RKBS (heavy)
10 SDHP (heavy)
150 row, damper on 10
Workout Warmup:
Four sets of:
(go heavy on these – a good starting weight might be around 50% of your 1-RM Deadlift)
Rest 60 seconds
6 Supinated-Grip Bent-Over Barbell Row Heavy as you can without bouncing.
Rest 60 seconds
Workout:
For time:
500/425 meter row or 400 m run
21 Deadlifts (205/145 lbs) RX+(225/155lbs)
500/425 m row or 400 Meter Run
15 Deadlifts
500/425 m row or 400 Meter Run
9 Deadlifts
Lift:
Wednesday (Session Two)
A.
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 2 minutes, for 14 minutes (7 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 6-7 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
C.
In 12 minutes, establish a 1-RM Power Snatch
D.
In 15 minutes, establish a 3-RM Front Squat
E.
Three sets of:
Pullups x 10 reps
Rest 60 seconds
Skill:
Pick two goats to work on for 15 min.