Tuesday 2018.05.15

Strength

1A) Back Squat

Performance: 5/3/1

  • 3 @ 70%
  • 3 @ 80%
  • 3+ @ 90%

Use 90% + 10lbs as your training max.

Fitness:

  • 4 x 2-4 @ 22X1

1B) Deficit Push Up Negative

  • 3 x 3-5 as slow as possible

Conditioning

2 Rounds

Complete as many rounds as possible in 3:00:

  • 10 Push Ups
  • 40m Farmer’s Carry

Rest :30

Complete as many rounds as possible in 3:00:

  • 10 Jumping Lunges
  • 10/8 Calorie Bike or Row

Rest :30

Monday 2018.05.14

Strength

Every minute on the minute for 12:00:

  • Segmented clean pull* + clean (pos.1) + :03 pause in bottom of squat

*Pause :01 in position 2, position 1, and extension.

Conditioning

21-18-15-12-9-6-3:

  • Alternating Dumbbell Snatch (50/35)
  • 100m Run after each set

Saturday 2018.05.12

Conditioning

Work in teams of 4 and complete the following:

Partner 1 and partner 2 complete:

  • 120 Hang power snatch (75/55) (alternating every 15 reps)

At the same time, partner 3 and partner 4 complete:

  • 120 Wall balls (20/14) (alternating every 15 reps)

Once both pairs are done, you will flip flop. Partners 1 and 2 complete 120 wall balls and partners 3 and 4 complete 120 hang power snatch.

Then

  • 800m Run together

Then, partner 1 and partner 2 complete:

  • 80 Toes to bar (must be done in unbroken sets of 10)

At the same time, partner 3 and partner 4 complete:

  • 80 Burpees (alternating every 10 reps)

Once both pairs are done, you will flip flop. Partners 1 and 2 complete 80 burpees and partners 3 and 4 complete 80 toes to bar.

Friday 2018.05.11

Strength

1A) Deadlift

Performance: 5/3/1

  • 5 @ 65%
  • 5 @ 75%
  • 5+ @ 85%

Add 10# to the training max you used for the last three weeks of 5/3/1. 

If your recent deadlift PR is 200#, you would have used 180# as your training max for the last three weeks. That means this week, you will begin to use 190# as your training max.

Fitness:

  • 4 x 4-6 @ 31X1

1B) V-Up

  • 3 x Max effort set

Conditioning

Every minute on the minute for 10:00:

  • 15 Unbroken Kettlebell Swings (53/70)

Thursday 2018.05.10

Conditioning

Working in teams of 3, alternating full rounds, complete 3 rounds each:

  • 20/25 Calorie bike or row
  • 20m Single arm dumbbell overhead walking lunge (35/50)
  • 15 Burpees over the dumbbell

This is a work:rest ratio of 1:2. Try and push the pace.