500 m row or 400 m run
2 rounds of:
10 goblet squats, heavy kb
10 RKBS, heavy
10 SDHP , heavy
150 m row, damper on 10
Super Squats, 12 min Alternating EMOM of:
3 front Squats
6 back squats
Should be able to do 77.5% of max front squat, or add 5-10+lbs from last Monday.
Next week will be our last week of this cycle.
400 m run or 500/425m row Buy in.
10-9-8———3-2-1 reps of:
Strict press 75/55, RX+95/65
Sit ups, palms on ground
Pull ups, chin over. RX+C2B
Monday (Session One)
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.
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.
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
Every minute, on the minute, for 7 minutes (7 sets):
Power Clean + Power Jerk x 1 rep @ 90%
In 15 minutes, establish a 4-RM Back Squat
Three sets of:
Stationary Dips x MAX reps
Single Leg DB or KB Romanian Deadlift x 10 each leg
Rest 60 seconds
5 rounds of
30 sec handstand hold
30 sec ring hold