September 2017 – 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 – 5×5 @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

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. Pause Snatch – 5×5 @50-60%

C. Back Squat – Perform 20 reps with 90% of heavy ten from week

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3RFT –
27/20 Assault Bike Calories
21 Wallball
15 Power Snatch @95/65-lbs
9 Bar Facing Burpees

Rest Day

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

A1. Prone Bench (45 degrees) TYI Raise – 3×5 each @2121 Tempo

A2. Shoulder CARs – 3×5 e/a (slow and controlled)

B. Push Press – Build to a 10RM; then perform 3×10 @90% of today’s weight

C. Strict Muscle Up – 6×1.1.1 (Rest 10-sec b/w reps); Rest 3 minutes

D1. Bar Dips – 5×8-10; Rest 60-sec

D2. Strict Toes to Bar – 5×8-10; Rest 60-sec

D3. Legless Rope Climb + Rope Climb – 5×1+1; Rest 60-sec

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4RFT –
500m Row
50-foot Axle Front Rack Lunge @165/115-lbs
50-foot Handstand Walk

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

A1. 90/90 Hip Cars – 2×10 e/s (slow and controlled); Rest 30-sec

A2. S/A Kettlebell Russian Swing + S/A Kettlebell Reverse Lunge + S/A Kettlebell Windmill Press – 2×5+5+5; Rest 2 minutes

B. 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

C. Clean and Jerk – Build to a heavy single that demonstrates good technique (10 minutes)

D. Clean + Jerk – Ev90-sec x 10 (15 minutes); Clean and Jerk @90% of today’s max

E. Back Squat – 5×10 @90% of W2D1’s Back Squat

F. Romanion Deadlift – Build to a tough set of 8

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4 Sets – (24 minutes)
90-sec Assault Bike @80%
90-sec Off
90-sec Row @80%
90-sec Off

6 Sets – (24 minutes)
60-sec Assault Bike @82%
60-sec Off
60-sec Row @82%
60-sec Off

8 Sets – (16 minutes)
30-sec Assault Bike @85%
30-sec Off
30-sec Row 85%
30-sec Off

Last week of this! Use similar paces to last week, if you are feeling good then make sure you hit the same 500m/split and RPM/Watts per interval – if you are feeling tired then reduce by 2-sec on the Row and about 2 RPM on the Assault Bike

Rest Day