Warmup:
500 m row or 400 m run
Mobility:
CS/Dynamic stretch
B warmup:
2 rounds of:
10 goblet squats, heavy kb
10 RKBS, heavy
10 SDHP , heavy
150 m row, damper on 10
Workout Warmup:
Super Squats, 12 min Alternating EMOM of:
3 front Squats
6 back squats
Should be able to do 75% of max front squat, or add 5-10+lbs from last Monday.
Workout:
10 min AMRAP
30 Double unders
15 Ball Slams 30/20lb
10 Bent over row 95/65, RX+115/75
100 m Farmers carry 32/24, 20/16 kg kb
Lift:
Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps
Build over the course of the 3 sets.
Followed by….
Every minute, on the minute, for 4 minutes (4 sets):
Muscle Snatch x 2 reps
Use this only as a warmup exercise. Build in weight across the 4 sets but only build to something that feels moderately heavy.
B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch with a 2 second pause below knee & 2 second pause in catch
*Set 1 = 2 reps @ 75% of 1-RM Snatch
*Set 2 = 2 reps @ 80% of 1-RM Snatch
*Set 3 = 1 rep @ 84% of 1-RM Snatch
*Set 4 = 1 rep @ 87% of 1-RM Snatch
*Set 5 = 1 rep @ 90% of 1-RM Snatch
*Set 6 = 1 rep @ 93% of 1-RM Snatch
C.
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean + Power Jerk x 1 rep @ 90%
D.
In 15 minutes, establish a 4-RM Back Squat
E.
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 each leg
Rest 60 seconds
Skill:
Accumulate 20 strict HSPU