Thursday 45-60 minute easy aerobic work Row/Bike/Ski/Swim/Jog + 20 minutes play Ring Muscle Up Negatives and Weighted Muscle Ups (Medball b/w legs) Jefferson Curls Regional
A. Deadlift – Build to a tough set of five @3011 Tempo + 3 Sets: 100’ Reverse Sled Drag (moderate load, move quickly) 50’ Sled
10 Low Hurdle Jumps (no higher than knee height, looking for minimal contact time but still landing and jumping with the whole foot) + A.
A1. Strict Press – 5, 3, 1, 5, 3, 1 (heavier on second wave) A2. Pendlay Row – 5, 3, 1, 5, 3, 1 (heavier
A. Clean – Build to a tough single for the day B. Clean* – 3×1 @90%, 2×2@80%, 1×3@70%; Rest 2 minutes *Percentages based off of ‘A’
45-60 minute easy aerobic work Row/Bike/Ski/Swim/Jog + 20 minutes play Front Lever Negatives (Ring and Bar) Bottoms Up Turkish Get-Up Sit-Up Dbl KB Overhead Walking
A. Deficit Deadlift w/ Pause Below Knee – 3×5 (moderate load w/ reset b/w) + 5 Sets: 5 Hang Power Snatch @155/105-lbs 30-sec Max Assault
A. Power Clean + Jerk – Build to a tough single in 10 minutes (no misses) B1. Z-Press – 3×5 @31X1 Tempo; rest 60-sec B2.
A. Depth Jump – EMOM 10’ (build in height to something challenging but safe, step off of a 16″ box) B. Snatch – Build to
A1. Strict Press – 8, 6, 4, 6, 8 A2. Pendlay Row – 8, 6, 4, 6, 8 + 3 Rounds @80% Run 400m 7
Thursday 45-60 minute easy aerobic work Row/Bike/Ski/Swim/Jog + 20 minutes play Ring Muscle Up Negatives and Weighted Muscle Ups (Medball b/w legs) Jefferson Curls Regional
A. Deadlift – Build to a tough set of five @3011 Tempo + 3 Sets: 100’ Reverse Sled Drag (moderate load, move quickly) 50’ Sled
10 Low Hurdle Jumps (no higher than knee height, looking for minimal contact time but still landing and jumping with the whole foot) + A.
A1. Strict Press – 5, 3, 1, 5, 3, 1 (heavier on second wave) A2. Pendlay Row – 5, 3, 1, 5, 3, 1 (heavier
A. Clean – Build to a tough single for the day B. Clean* – 3×1 @90%, 2×2@80%, 1×3@70%; Rest 2 minutes *Percentages based off of ‘A’
45-60 minute easy aerobic work Row/Bike/Ski/Swim/Jog + 20 minutes play Front Lever Negatives (Ring and Bar) Bottoms Up Turkish Get-Up Sit-Up Dbl KB Overhead Walking
A. Deficit Deadlift w/ Pause Below Knee – 3×5 (moderate load w/ reset b/w) + 5 Sets: 5 Hang Power Snatch @155/105-lbs 30-sec Max Assault
A. Power Clean + Jerk – Build to a tough single in 10 minutes (no misses) B1. Z-Press – 3×5 @31X1 Tempo; rest 60-sec B2.
A. Depth Jump – EMOM 10’ (build in height to something challenging but safe, step off of a 16″ box) B. Snatch – Build to
A1. Strict Press – 8, 6, 4, 6, 8 A2. Pendlay Row – 8, 6, 4, 6, 8 + 3 Rounds @80% Run 400m 7
