May 14, 2018
Strength
1A) Back Squat
Performance: 5/3/1
Use 90% + 10lbs as your training max.
Fitness:
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
May 13, 2018
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
May 11, 2018
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
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.
May 10, 2018
Strength
1A) Deadlift
Performance: 5/3/1
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:
1B) V-Up
Conditioning
Every minute on the minute for 10:00:
- 15 Unbroken Kettlebell Swings (53/70)
May 9, 2018
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.