Week 8

Week 8 – Day 1

Strength: 

1: Muscle snatch – Work up to a max for the day. Once you fail, move on to part 2.

2: Snatch halting deadlifts (1″ above the knee) + snatch: 10 rounds – Every 90 seconds, perform:

-2x snatch halting deadlifts + 1x hang snatch (Increase the weight each round and work up to a for the day)

*Pause for 3 seconds at the launch position and after the 3 second pause on the second rep, immediately perform a hang snatch from the launch position.

3: Back squat: Work up to a 1 RM.

*This is the last week of this strength cycle so goal is to establish a new 1 RM.

4: For time:

-50x calories on Assault bike

Work Capacity: Complete as many rounds as possible in 15 minutes of:

-Row 20 calories

-15x deadlift (135#/95#)

-10x shoulder to over to overhead (135#/95#)

Core: 3 rounds:

-5x Snatch grip Sotts press from behind the neck (AHAP)

-rest 90 seconds

-12x Reverse hyper (AHAP)

-rest 90 seconds

Day 2

Strength: 

1: Squat clean: 10 rounds – Every 2 minutes, complete:

-3x squat cleans (Work up to a max in 5 sets and perform the next 5 sets at that weight. This should be challenging)

2: Push press: Work up to a 1 RM.

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

-Minute 1: 40x double unders

-Minute 2: 10x burpee box jump (24in/20in)

-Minute 3: 12x toes to bar

Conditioning: 3 rounds – Every 6 minutes, complete:

-1x 800m sprint

Day 3

Strength:

1: Front squat: Work up to a max for the day in 10 reps or less.

*Warm up, then rep scheme should look something like 3-2-1-1-1-1-1.

2: 5 rounds: Every 2 minutes, perform:

-3x strict muscle up

-30 second max distance handstand walk or 30 second handstand hold (freestanding)

*modify with 30 seconds of should taps if you’re unable to do a HS.

Work Capacity: Complete the following for time:

-Row 500m

-10m KB front rack walking lunge (2x 53#/2x 35#)

-Row 500m

-20m KB front rack walking lunge (2x 53#/2x 35#)

-Row 500m

-30m KB front rack walking lunge (2x 53#/2x 35#)

Core: 3 rounds:

-5x clean halting deadlift (use 100-115% 1 RM clean)

-Rest 90 seconds

-60 second weighted plank (AHAP)

-Rest 90 seconds

Day 4

Strength: 

1: Split jerk behind the neck: 10 rounds – Every 60 seconds, perform:

-1x split jerk behind the neck (Work up to a max for the day)

2: Deadlift: Work up to a 1 RM.

Work Capacity: Complete the following for time:

-100x thruster (75#/45#)

-50x calories on Assault bike

Conditioning: 10 rounds:

-30 second max effort suicide sprint (25m lengths)

-60 seconds rest

Day 5

Strength: 

1: Bench press – Work up to a 1 RM.

Work Capacity: “Nate”. Complete as many rounds as possible in 20 minutes of:

-2x muscle up

-4x handstand push up

-8x KB swing (70#/53#)