Week 6

SESSION 1

Strength:

1) Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

2) Power jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

3) Strict weighted pullups: 3-5 sets x 5 reps (AHAP)

*Week 2. Establish all new 5 RMs but use last week as a guideline.

Work Capacity:  Complete 10 rounds for time of:

-5x deadlift (225#/155#)

-5x box jump (30#/24#)

-50m sprint (25m x 2)

Core: 3 rounds:

-60 second plank

-30 seconds rest

-60 second side plank (30R/30L)

-30 seconds rest

SESSION 2

Strength:

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

2) Snatch from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.

3) Barbell bent over rows: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

Work Capacity: 4 rounds: Every 4 minutes, complete:

-500m row

-Max rep unbroken strict HSPU

*If you reach muscle failure or are unable to perform 5 strict HSPU, switch to kipping or push ups.

Core:

Romanian Deadlift: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

SESSION 3

Strength:

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

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

3) Bench press: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

Work Capacity: 10 rounds – EMOM, perform:

-Minute 1 = 20m prowler push (Medium-heavy weight)

-Minute 2 = 20x barbell jumping lunge (75#/55#)

-Minute 3 = 1-3x rope climb, legless

*For the lunges, place the barbell on your back. Also, the lunges should take 30-40 seconds to complete, if you’re unable to perform 20 in that time, decrease the weight or switch to an empty bar.

SESSION 4

Strength:

1) Snatch: 10 rounds – Every 90 seconds, complete:

-1x snatch (90-95% RPE*)

2) Clean and jerk: 10 rounds – Every 2 minutes, complete:

-1x clean and jerk (90-95% RPE*)

3) Front squat: Work up to a 3 RM for the day

*Rate of Perceived Exertion

Work Capacity: Complete the following for time:

-21x Thruster (95#/65#)

-21x Pull up

-15x Thruster (95#/65#)

-15x chest to bar pull ups

-9x Thruster (95#/65#)

-9x Bar muscle up

SESSION 5

Strength:

1) Clean from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.

2) Clean deadlift: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.

3) Bent over row: 3-5 sets x 5 reps within 90% of 5 RM on Tuesday

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

-2 arm hang DB snatch (35#/25#)

-Burpees

Core:

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