September 2017 – Page 9 – LEGION Strength & Conditioning
 

General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A. Push Press – 5×4 @65-75%

B. Strict HSPU – 50 For Time – add deficit if needed

C. Handstand Walk – 3 x 50ft for time, rest as needed

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For Time:
400m Run w/ 45/25lb plate
50 Wall Balls @ 20/14lbs
30 Chest to Bar Pull Ups

General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A. Clean and Jerk Warm Up (perform this every minute on the minute, 10 minutes)
Perform the following movements for 2×3+2 before moving to the next movement. Pause for 3-sec in the starting position and the catch position for each clean and overhead movement. Load should be light 55-95-lbs
Muscle Clean + Push Press
Power Clean + Push Press
Power Clean + Power Jerk
Clean + Jerk

B. Clean and Jerk – 5×3+2 @50-60%

E. Front Squat – 3×6 @33X1 Tempo (movement focus)

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For Time:
4 Rounds

400m Run
15 Burpees
400m Row
15 Burpees
Rest 2:00

Rest Day

General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A. Power Clean – 10×2 EMOM @65-75%

B. Deadlift – Build to 20 reps TNG perfect back/hip mechanics (heavier than last week but not true 20RM)

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3 Rounds For Time:
Ski 350m
15 Power Snatch @95/65-lbs

General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A. Snatch Warm Up (perform this every minute on the minute, 10 minutes)
Perform the following movements for 2×3 before moving to the next movement. Pause for 3-sec in the starting position and the overhead/catch position for each movement. Load should be light 55-95-lbs
Snatch High Pull
Muscle Snatch
Power Snatch (catch in quarter squat)
Power Snatch (catch at parallel)
Snatch

B. Snatch pull + Squat snatch – 5x(1+1) @ no heavier than 80% of 1RM

C. Back Squat – Perform 20 reps @ ~10# heavier than last week

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7 min AMRAP:
3-6-9-12…power snatches (75/55)
3-6-9-12…wall balls (20 to 10’/14 to 10′)
3-6-9-12…ski erg calories

General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A. Push Press – 5×5 @60-70%

B. Strict Muscle Up – 15/10 For Time

C. 50 Bar Dips in as few sets as possible

D. 50 Bar Dips in as few sets as possible

E. Legless RC + RC – M 5+5 FT/ F 3+3 FT

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For Time:
800m Run
200m Farmers Carry (no running) @2×32/24kg
200m D-Ball Bear Hug Carry @150/100-lbs

General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A. Clean and Jerk Warm Up (perform this every minute on the minute, 10 minutes)
Perform the following movements for 2×3+3 before moving to the next movement. Pause for 3-sec in the starting position and the catch position for each clean and overhead movement. Load should be light 55-95-lbs
Muscle Clean + Push Press
Power Clean + Push Press
Power Clean + Power Jerk
Clean + Jerk

B. Clean and Jerk – 5×3+3 @50-60%

E. Front Squat – 3×5 @33X1 Tempo (movement focus)

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For Time:
1200m Run
100/70 Calorie Row
100/70 Calorie Assault Bike

Rest Day

General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A. Power Clean – 10×2 EMOM @60-70%

B. Deadlift – Build to 20 reps TNG perfect back/hip mechanics at 50-60%

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For Time:
Row 500m
20 G2OH @135/95-lbs

General warm up, 5-10 minutes of light aerobic work followed by 10-20 minutes of stretching and dynamic movement prep

A.. Split Press – 3×5 @21X1 Tempo @90% of Week 1’s heavy set of five

B. Behind the Neck Jerk – 10×2 EMOM at Week 1’s heavy set of five

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30-20-10
C2B
Strict HSPU
Row Calories

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3 Sets –
10 Half Kneeling Landmine Press
10 Landmine Bent Over Row
25 Band Pull Apart