Week 2

Day 1

Strength: 

1) 3 position snatch (1x high hang + 1x hang + 1x floor): 10 rounds – Every 2 minutes, complete:

-1x 3 position snatch (work up to a max for the day)

2) Back squat: 70%x3, 75%x3, 80%x3, 85%x3 reps, 90%x 3+ reps.

*If you have a true and recent 1 rep max for the above movement, take the percentages off 90% of your 1 RM. If not, go off your best guess and we will establish a 1 RM in the weeks to follow.

Work Capacity: Complete as many rounds as possible in 20 minutes of:

-10x muscle up

-20x snatch (135#/95#)

-30x calorie row

Core: 3 rounds:

-8x good morning (Heavy)

-rest as needed

-max rep unbroken toes to bar

-rest as needed

Day 2

Strength: 

1) 3 position clean + jerk (1x high hang + 1x hang + 1x floor): 10 rounds – Every 2 minutes, complete:

-1x 3 position clean + jerk (work up to a max for the day)

*The jerk is only performed after the 3rd rep from the floor and is a single.

2) Push press: 70%x3, 75%x3, 80%x3, 85%x3 reps, 90%x 3+ reps.

*If you have a true and recent 1 rep max for the above movement, take the percentages off 90% of your 1 RM. If not, go off your best guess and we will establish a 1 RM in the weeks to follow.

Work Capacity: Complete 10-1 reps for time of:

-Clean (155#/105#)

-Toes to bar

Conditioning: Complete the following until you have hit a total of 3,000m:

-1 min max effort row

-1 min recovery row (focus is on maintaining proper form in recovery mode)

Day 3

Strength: 

1) Pause front squat – Work up to a  1 RM in 10 reps or less.

*Warm up, then rep scheme should look something like 3-2-1-1-1-1-1. I am after load, not volume, which is going to help prime the body for the upcoming session.

2) 6 rounds (12 minutes) – EMOM, perform:

-Odd minute = 50m sled/tire sprint.

-Even minute = max rep strict chin up

Work Capacity: Complete 3 rounds for time of:

-50ft. front rack walking lunge (45#/35#)

-40x wallball (20#/14#)

-30 ft. handstand walk

Core: For time:

-800m buddy carry (400m each)

*If you do not have a partner, perform a 400m farmers walk @ bodyweight.

Day 4

Strength: 

1) Rack jerk behind the neck: Work up to a max for the day.

2) Deadlift: 70%x3, 75%x3, 80%x3, 85%x3 reps, 90%x 3+ reps.

*If you have a true and recent 1 rep max for the above movement, take the percentages off 90% of your 1 RM. If not, go off your best guess and we will establish a 1 RM in the weeks to follow.

3) For time: “Heavy Grace”.

-30x clean and jerk (80kg/55kg)

*Modify as needed.

Work Capacity: Complete the following for time:

-20 burpee

-15x Hang squat snatches (95#/65#)

-10 bar muscle-ups

-15x Hang squat snatches (95#/65#)

-20x burpee

Day 5

Strength: 

1: Snatch: work up to a max for the day in 3 reps after warm up (meet conditions)

*rest 15 min

2: Clean and jerk: same as snatch

2) Bench press: 70%x3, 75%x3, 80%x3, 85%x3 reps, 90%x 3+ reps.

Work Capacity: Complete the following for time:

-21x overhead squat (135#/95#)

-3x rope climb, legless

-15x overhead squat (135#/95#)

-2x rope climb, legless

-9x overhead squat (135#/95#)

-1x rope climb, legless