May 8, 2018
Strength
1A) Bench Press
Performance: 5/3/1
Add 5# to the training max you used for the last three weeks of 5/3/1.
If your recent bench press 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 185# as your training max.
Fitness:
1B) Pull Up Negative as slow as possible
Conditioning
For time:
- 400m Run
- 15 Dumbbell Push Press (25/35)
- 10 Box Jumps (20/24)
- 800m Run
- 30 Dumbbell Push Press
- 10 Box Jumps
May 7, 2018
Strength
Every minute on the minute for 12:00:
- Segmented snatch pull* + power snatch (pos.1) + :03 pause in receiving position + squat snatch (pos.1)
*Pause :01 at position 2, position 1, and extension.*
Conditioning
4 Rounds each for time:
- 400/350m Row at slightly faster than 2k pace
- 40m Farmer’s carry (heavy but unbroken)
Rest 1:30
If your 2k is under 8:00, you will row 400m. If your 2k is over 8:00, you will row 350m. We did a 2k on 2018.03.27
May 6, 2018
Strength
1A) Back Squat
Performance: 5/3/1
Add 10# to the training max you used for the last three weeks of 5/3/1.
If your recent back squat 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) Deficit Push Up Negative as slow as possible
Conditioning
4 Rounds for time:
- 60 Double unders
- 15 Dumbbell squats (35/50)
- 10 Push ups
12:00 time cap.
May 4, 2018
Conditioning
Working in teams of 3, complete for time:
- 6000m Row
- 150 Power cleans (185/125)
One person must be rowing at all times and you will alternate every 250m.
While one person is rowing, the other two people are getting the power cleans done one person working at a time.
The power cleans will be done before you reach 6000m. Once the power cleans are done, just alternate every 250m on the rower, and row harder because you don’t have to do anymore power cleans.
May 3, 2018
Strength
3 Rounds not for time:
- 15 Dumbbell romanian deadlifts @ 30X1
- :30 Side plank each side
- 10-15 Weighted sit ups
Conditioning
With a partner, one person working at a time, complete as many rounds as possible in 16:00:
- 50 Sandbag cleans (150/100)
- 100 Burpees over the sandbag
Fitness:
- 50 Dumbbell muscle cleans
- 100 Burpees over the dumbbell
