Week 13

Last week of the current training cycle.

Session#1

Strength:

1) Power clean + power jerk: Work up to a 1x power clean + 1x power jerk max for the day. Then 1+1 @ 95% and 1+1 x 2 sets @ 90%.

2) Back squat: Work up to a 2 rep max for the day.

3) Split jerk: Work up to a 2 rep max for the day.

Work Capacity: 5 rounds – Every 90 seconds, complete:

-150m row

-max rep KB clean and jerk (2x 35#/2x 26#)

*Rest 60 seconds between rounds

Core: 3 rounds, not for time:

-10x GHD sit ups with a 3 second pause at parallel (on decent) and 3 second pause at bottom position.

-60 second lower back smashing.

Session #2

Strength:

1) Snatch – Work up to a max for the day

2) Push press – Work up to a 2 rep max for the day.

Work Capacity: Complete as many rounds as possible in 10 minutes of:

-10x overhead squat (95#/65#)

-7/5x calories on Assault bike

Core: 3 rounds, not timed:

-10x barbell back extensions

-max rep strict pull ups (weighted at 35#/26# if possible)

Session #3

Strength:

1) Clean + jerk: Work up to a 1x clean + 1x jerk max for the day. Then 1+1 @ 95% and 1+1 x 2 sets @ 90%.

2) Front squat: Work up to a 2 rep max for the day. Then 2 reps x 1 set @ 95% and 2 reps x 1 set @ 90%.

3) Power jerk: Work up to a 2 rep max for the day.

Work Capacity: Complete as many reps as possible in 12 minutes of:

-200x double unders

-100x wallball (20#/14#)

-max rep burpee box jump overs (24in/20in)

Core: 3 rounds, not for time:

-Max rep toes to bar

-60 second lower back smashing.

Session #4

Strength:

1) Snatch – Work up to a 1 rep max.

2) Clean and jerk – Work up to a 1 rep max.

Work Capacity: Complete 10-9-8-7-6-5-4-3-2-1 reps for time of:

-Hang squat snatch (95#/65#)

-Chest to bar pull ups

Core: Complete the following for time:

-200m barbell farmers carry (95#/65# on each barbell)

Session #5

Strength:

1) Back squat – Work up to a 1 rep max.

2) Shoulder press – Work up to a 1 rep max.

3) Deadlift – Work up to a 1 rep max.

Work Capacity: Complete the following in as few rounds as possible:

1) Every 3 minutes, complete:

-500/400m row

-Max rep HSPU

*Rest 60 seconds between rounds. Repeat for as many rounds as it takes to total 30 HSPU.

2) Every 2 minutes, complete:

-250/200m row

-max rep ring dips.

*Rest 60 seconds between rounds. Repeat for as many rounds as it takes to total 30 ring dips.

3) Every 60 seconds, complete:

-150/100m row

-max rep hand release push up

*Rest 60 seconds between rounds. Repeat for as many rounds as it takes to total 30 push ups.