Uncategorized

METCON: (25:00) 1000/850 M Row 150 Singles 30 Lateral Burpees over Rower 800/680 M Row 125 Double Unders 25 Lateral Burpees over Rower 600/510 M Row 100 Crossover Singles 20 Lateral Burpees over Rower Posterior Chain & Core Accessory Work: (20:00) 3×8-12 Barbell Hip Extensions 3x 12-15 Candlesticks 3×8 EACH LEG — Staggered DB Stance […]

Lower Pushing Strength (A & B) (25:00) A) Back Squat (25:00) 1×5 @ 75% of 1RM (RIR 3-4) 1×3 @ 85% of 1RM (RIR 2-3) 1×1+ @ 95% of 1RM (RIR 1-2) After all squats are complete, perform… B) Bulgarian Split Squat 2x 6 Each Leg METCON: (16:00) High Heart Rate Barbell Cycling: Switch on

Upper Strength Superset — As you warm up to working sets, alternate between 3 working sets of A and B (20:00) A) Shoulder Press 1×3 @ 70% of 1RM (RIR 4-5) 1×3 @ 80% of 1RM (RIR 3-4) 1×3+ @ 90% of 1RM (RIR 2-3) B) Pull Ups OR Chin Ups 1×5, 1×6, 1×8 METCON:

4:00 – 5:00 to set up and warm up clean & jerk Lower Pulling Strength: (27:00 Clock) Every :90 x 6 (9:00) (ATHLETE CHOICE) 2 Hang Power Clean + 1 Clean from Floor OR 1 Hang Clean + 1 Clean from Floor + 3 Front Squat STRAIGHT INTO… Deadlift (18:00) (Allowing a little more time

Aerobic Base Development: (35:00) 800 M Run 40 Starfish Crunch (20 ea leg) 600 M Run 40 Side Laying Oblique Crunch (20 ea side) 400 M Run 40 Side Laying Oblique Crunch (20 ea side) 600 M Run 40 Starfish Crunch (20 ea leg) 800 M Run INTENT: Move at a pace you can sustain

Every :90 x 6 (9:00) (ATHLETE CHOICE) 2 Hang Power Snatch + 1 Snatch from Floor OR 1 Hang Snatch + 1 Snatch from Floor + 3 Overhead Squat Barbell Bench (15:00) 1×3 @ 70% of 1RM (RIR 4-5) 1×3 @ 80% of 1RM (RIR 3-4) 1×3+ @ 90% of 1RM (RIR 2-3) METCON: (20:00)

METCON: (25:00) 5 Rounds: 200 M Run 8 Pull Ups (ADV: Chest to Bar Pull Up) 200 M Run 8 Toes to Bar 70 Double Unders (ADV: 60 Crossover Singles) Posterior Chain Accessory Work: (20:00) 3×8-12 Barbell Hip Extensions 3×8 EACH LEG — Staggered DB Stance RDL 3×12 Ring Face Pulls OPTIONAL ADDITIONAL WORK: A)

Lower Pushing Strength (A & B) (25:00) A) Back Squat (25:00) 1×3 @ 70% of 1RM (RIR 4-5) 1×3 @ 80% of 1RM (RIR 3-4) 1×3+ @ 90% of 1RM (RIR 2-3) After all squats are complete, perform… B) Bulgarian Split Squat 2x 6 Each Leg METCON: (16:00) Sprint Intervals: Every 4:00 x 4 20

Upper Strength Superset A) Shoulder Press 1×5 65% of 1RM (RIR 4-5) 1×5 75% of 1RM (RIR 3-4) 1×5+ 85% of 1RM (RIR 2-3) B) Pull Ups OR Chin Ups 1×5, 1×6, 1×8 *Work to a very heavy, VERY CHALLENGING set of 5, with clean technique Gymnastics Focus EMOM: EMOM 20: Min 1: 3 Ring

Lower Pulling Strength: (27:00 Clock) Every :90 x 6 (9:00) (ATHLETE CHOICE) 3 Power Clean OR 2 Clean + 2 Front Squat **If going off percentages, should be around 75% – 85% (Moderately Heavy) **build or stay at same weight STRAIGHT INTO… Deadlift (18:00) 1×5 65% of 1RM 1×5 75% of 1RM 1×5+ 85% of