Mobilize: Hips
Strength: Back Squat
1×5@75%, 1×3@80%, 3×1@86%, 1×1+@86%
Conditioning:
Working in teams of two:
Row 4,000m
Partners must switch every 500m. Resting partner must complete 8 front squats (at 50% of one rep max back squat) before taking over on rower.
Close: Hamstrings, Thoracic Vertebrae, or Ankles, athlete dependent.
Strength: Press
1×5@75%, 1×3@80%, 3×1@86%, 1×1+@86%
Conditioning:
The “PIT”
7 minutes, as many rounds as possible:
Close:
3x 30 seconds weighted plank holds, as heavy as possible
Mobilize: Front Rack
Strength:
1) 4×3 Clean Deadlift @65-85% of 1 rep max clean.
2) Every minute on the minute for 8 minutes @85% of one rep max clean:
This is a complex. The barbell should not touch the ground until after all thre movements have been completed.
Conditioning:
4 rounds for time:
-then (no rest)-
2:00 max effort double unders
Close: Overhead mobility
Join us tomorrow for a taste of the Civilian Military Combine! CMC co-founder Sean Rogers will be here during the evening classes.
Solidarity has one of the largest teams in the Mid-Atlantic registered to run, and it’s not too late to sign up! Talk to Michael about details if you’re interested.
Strength:
15 minutes to make up strength work from earlier in the week or skill work.
Conditioning:
Working in teams of two, complete as many rounds as possible in 15 minutes of:
Only one partner may work at a time. Resting partner must row 500m in order to take over. When switching, resting partner picks up where working partner left off.
Strength: 15 minutes to work up to a heavy Hang Snatch.
When taking bar from the floor, use the opportunity to practice your first pull. Try to hit positions correctly up to the hang then stand up completely before lowering back down for hang snatch.
Conditioning:
10 Minutes, as many rounds as possible of ascending ladder:
…until 10 minutes is up.
