Week 11

Session #1

Strength:

1) Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

2) Split jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

3) Bench press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

Work Capacity:  Compete 15-12-9 reps for time of:

-Clean and jerk (155#/105#)

-Chest to bar pull ups

Core: 3 rounds:

-12x reverse hypers (AHAP)

-Rest as needed

-20m prowler push (AHAP)

-Rest as needed

Session #2

Strength:

1) Squat clean Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

2) Push press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

3) Clean deadlifts: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

*This is the third week of phase 3.

Work Capacity:  Complete 4 rounds for time of:

-5x muscle up

-10x hang squat snatch (95#/65#)

-15x box jumps (24#/20#)

Core:

1)  RDL: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

Session #3

Strength:

1) Back Squat: 3-5 sets x 3 reps within 90% of 3 RM on Monday

2) Split jerk: 3-5 sets x 3 reps within 90% of 3 RM on Monday

3) Bench press: 3-5 sets x 3 reps within 90% of 3 RM on Monday

Work Capacity:  8 rounds (24 minutes) – EMOM, perform:

-Minute 1: 10x toes to bar

-Minute 2: 10x 2-arm KB thruster (35#/26#)

-Minute 3: 100m suicide sprint (50m x 2)

Session #4

Strength:

1) Snatch: Work up to a max for the day, then:

-3 sets x 1 rep @ 90%

2) Clean and jerk:Work up to a max for the day, then:

-3 sets x 1 rep @ 90%

3) Front squat: Work up to a 3 RM

*For the snatch and clean and jerk, work up to a max for the day. A max for the day could either be a new 1 RM or 80% of your best 1 RM, depending on how you feel. After you have hit your max, back it down to 90% and complete 3 singles at 90%. During all, no more than 2 minutes between reps. For the front squats, you should be warm from the cleans, so establish a 3 RM in as few sets as possible.

Work Capacity: 5 rounds – Complete AMRAP in 3 minutes of:

-3x deadlift (225#/155#)

-6x ring dip

-9x ball slams (30#/20#)(

* Rest 60 seconds between each 3 min AMRAP

Core: 1x max distance farmers carry (2x 70# KB/2x 53# KB)

Session #5

Strength:

1) 2x snatch deadlift to knee + 1x snatch pull: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

2) Push press: 3-5 sets x 3 reps within 90% of 3 RM on Tuesday

3) Bent over row: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

*For portion 1, perform 2 snatch halting deadlifts at the knee with a 3 second pause. On the third rep, from the floor, perform a snatch pull. Don’t go heavier than 110% of  your 1RM snatch.

Work Capacity:  With a partner, complete the following for time:

-Row 100 calories

-100x wallball (20#/14#)

-Row 50 calories

-50x wallball (20#/14#)

-Row 25 calories

-25x wallball (20#/14#)

Core:

1) RDL: 3-5 sets x 3 reps within 90% of 3 RM on Tuesday