Workout of the Day – Page 2 – Legion Strength & Conditioning

A. Snatch – 6×2 @80-90%; rest 2 minutes (rest 5-10-sc between reps)

B. Back Squat – Build to a tough five then 2×5 @90%; rest 2-3 minutes between sets

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9-7-5
Sandbag Cleans (150/100)
350m Ski Erg between

For Time
20/15 Calorie Assault Bike
10 Power Snatch (115/75)
20 T2B
20/15 Calorie Assault Bike
15 Power Snatch (95/65)
15 T2B
20/15 Calorie Assault Bike
20 Power Snatch (75/55)
10 T2B

A. No Contact/Feet Snatch – 10×2; rest 60s
*technical focus

Bi. Deadlift – 2×10 @30X1
Bii. Clean Deadlift – 1×10 (reset each rep)
*same protocol as last week, add 5-10-lbs from last week

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4 sets
20-sec Max Power Clean + Hang Power Clean (135/95)
40-sec Rest
30-sec Max Power Clean + Hang Power Cleans (155/110)
30-sec Rest
40-sec Max Power Clean + Hang Power Cleans (175/125)
Rest 2:20
*Drop the barbell after each Hang Power Clean

12 minute EMOM
1 – 45-sec Box Handstand Walk
2 – 45-sec Paused Pistol Practice
3 – 45-sec Single Unders

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6 minutes Assault Bike (easy)

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12 minute EMOM
1 – 20-sec/side Hip Airplanes
2 – 45-sec Flutter Kicks
3 – 45-sec Reverse Single Unders

A. Press – Build to a tough eight then 2×8 @90%; rest 2-3 minutes between sets

B1. Strict Muscle Up – 4×1.1.1.1.1; rest 30-45-sec
B2. Strict Deficit HSPU – 4×5; rest 2 minutes
*make deficit higher than last week if able – build over the sets

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10 minutes @85%
10 Pull-ups
14 Calorie Row
18 Wallball (20/14)

A. 10 minutes practice
Weighted Pistols
Wall Facing Shoulder Taps

B. Every 75-sec x 10: 10-sec Assault Bike @95%+

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8 sets
30-sec Ski Erg (high aerobic effort)
Rest 30-sec
50′ Sled Push (tough)
Rest 60-90-sec

A. Clean and Jerk – 5×2+1 @75-85%; rest 2 minutes (rest 5-10-sc between Cleans)

B. Back Squat – Build to a tough eight then 2×8 @90%; rest 2-3 minutes between sets

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5-4-3-2-1
Back Squats (225/155)*
Burpee Bar Muscle Up
*taken from the floor

4RFT
Run 200m
5 Double Kettlebell Cleans (53/35-hand)
10 Double Kettlebell Front Squats (53/35-hand)
Run 200m
5 Double Kettlebell Shoulder-to-overhead (53/35-hand)
10 Double Kettlebell Front Rack Reverse Lunges (53/35-hand)

A. No Contact Clean – 10×2; rest 60s
*technical focus

Bi. Deadlift – 2×10 @30X1 (moderate weight, switch grip on second set); rest 2-3 minutes
Bii. Clean Deadlift – 1×10 (reset each rep, same weight as ‘Bi’ use hook grip)
*be conservative as we’re looking to add weight to this weekly for four weks

C. 5 sets
Max Chest to Bar (-5)
Rest 30-45-sec
25-50′ Handstand Walk (no more than two attempts)
Rest 60-90-sec

12 minute EMOM
1 – 45-sec Freestanding Handstand Practice
2 – 45-sec Candle Stick to Narrow Squat/Pistol
3 – 45-sec Single Unders

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6 minutes Assault Bike (easy)

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12 minute EMOM
1 – 45-sec Seesaw Walk
2 – 45-sec Parallette Shoot Through
3 – 45-sec Reverse Single Unders