1A) Find a starting weight for a Bench Press linear progression. Repeat this weight twice more for a total of 3×5.
Work up using sets of five resting 1-2 minutes between sets using conservative 5-10 pound jumps. The first set where the bar slows down at all during any phase of the set is the first work set (properly executed this should be well below a 5RM.). Complete two more sets at this weight. We plan to add weight to this weekly. It is important to find a conservative starting weight so that we can lock in proper form and build up a head of steam before the lifts get very challenging. Patience!
1B) 3×10 Chinese dumbbell rows AHAP – warm this up while working up during bench press, then alternate the work sets with three work sets of BP.
100 Double Unders, then 3 Rounds of:
Fitness: Back Squat 3×5, Linear Progression
Performance: Back Squat 2×5 @ 60%, 70%; 1×5+ @ 80%
Rest 3 Minutes
Rest 2 Minutes
Rest 1 Minute
Do not game runs, go all out.
Teams of 3, for time. Cumulative reps (all reps must rotate in order):
1) Fitness: 1 Snatch Pull + 1 Hang Snatch
Performance: 1 Mid Hang Snatch + 1 Snatch 2″ from ground
2) Fitness: Front Squat 3×5 – Linear Progression
Performance: Front Squat 2×5@75%, 1×5+@80%
3A) 3x 8 Pendlay Rows AHAP
3B) 3x 8 Weighted Sit Ups AHAP
Fitness: 1 Hang Clean + 1 Split Jerk
Performance: 1 Clean + 1 Push Jerk + 1 Split Jerk
Focus on form and work up to a heavy single in the above complexes. If form starts to break down drop weight back down 15-20% and do singles with a minimum 1 minute rest between sets until time runs out.
Rest 2 minutes
Fitness: Deadlift 4×2 Linear Progression (+5-10 pounds)
Performance: 3RM Deadlift
1a) Fitness: Press 3×5 Linear Progression, if there is enough time you may do a 4th set
Performance : Press 2×4@80%, 1×4+@80% (3 sets at 80%, last set is 4 or more)
1b) 3x 2 16′ Rope Climb