Week 8

Day 1

Strength: 

1) Hang muscle snatch: Work up to a 3 RM.

*Once you miss, you are done. This should take more than 10-15 minutes to complete.

2) Block snatch (Mid-thigh): 5 rounds – Every 90 seconds, complete:

-3x snatch from the blocks (75% 1 RM snatch)

*Set up the blocks so that the bar is placed at mid-thigh.

3) Snatch grip Sotts press behind the neck: Work up to a 5 RM.

Work Capacity: 5 rounds (15 minutes) – EMOM, perform:

-Minute 1 = 2x back squat (80-90% 1 RM)

-Minute 2 = 50m sprint (25m x 2)

-Minute 3 = Max rep unbroken bar muscle up

Core: 3 rounds:

-12x Reverse hyper (AHAP)

-Rest as needed

Day 2

Strength: 

1)  Block clean (Mid-thigh): 5 rounds – Every 2 minutes, complete:

-3x clean from the blocks (75% 1 RM clean)

*Set up the blocks so that the bar is placed at mid-thigh.

2) Split jerk: For as long as possible and adding 20# (10# for women) each round, EMOM, perform:

1x split jerk (Men starting weight is 155#, and women = 105#)

3) 3 position clean halting deadlift: 5 rounds – Every 2 minutes, complete:

-1x clean halting deadlift with a 5 second pause at the following positions (1″ off the deck, 1″ below the knee, mid-thigh/pockets). After the 3rd pause at pockets, stand talk with the weight, get your set and perform the same pattern on the way down, pausing at each of the position for 5 seconds.

*Increase the weight each round by feel. Do not compromise positions for load.

Work Capacity: Complete the following for time:

-2000m row

*Every 90 seconds without stopping the clock, perform 1x thruster (95#/65#). The kick is that each minute, the thrusters increase by 1 rep. So you will be perform 9x thrusters at the 9:00 mark. 15 minute time cap.

Day 3

Strength: 

1: Snatch + overhead squat: 10 rounds – Every 90 seconds, complete:

-1x snatch + 2x overhead squat (Work up to a max for the day).

2) Complete 1 round of the following, for max reps:

-Unbroken overhead squats (135#/953)

3: Front squat: 10 rounds – Every 90 seconds, perform:

-1x 1 and 1/4 front squat (Work up to a max for the day. If you miss, you are done. I’m not looking for volume here, just to work up to a quick MTR)

Work Capacity: Complete the following for time:

-Run 400m

-21-15-9 reps of:

-hang squat clean (135#/95#)

-ring dips

-Run 400m

Core: Myofascial release/maintenance.

Day 4

Strength: 

Establish a 1 rep max for each of the following movements:

1) 40yd dash

2) Vertical jump

3) Broad jump

4) Watts on row or ski erg

*For #4, set the monitor reading to “watts” and record the highest number that you are able to hit.

*Rest as need between movements but move with a sense of urgency. 

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

-15x calories on Assault bike

-12x toes to bar

-9/6x muscle ups