Week 3

SESSION 1

Strength:

1) Back Squat: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

2) Press/military press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

3) Strict weighted pullups: 3 sets x 10 reps (AHAP)

*Last week of this cycle so we will have a deload week next Monday.  With that said, push it this week and try to hit new 10 RMs.

Work Capacity:  10 rounds, each for time:

20 calorie sprint on Assault bike

-2 minutes rest

*Each sprint is at a threshold pace. No gaming it, not holding back. If you fall off the bike, you are doing it right.

Core: 3 rounds, not timed:

-12x Reverse hypers (AHAP)

-60 second supine plank hold (AHAP)

SESSION 2

Strength:

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

2) Push press: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

3) Barbell bent over rows: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

Work Capacity: 5 rounds – Complete as many rounds as possible in 3 minutes of:

-3x DB hang power clean (2x 50#/2x 35#)

-6x ring push up

-9x box jump (24”/20”)

*Rest 1 minute between each 3 minute AMRAP

Core:

Romanian Deadlift: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

SESSION 3

Strength:

1) Back Squat: 3-5 sets x 10 reps within 90% of 10 RM on Monday

2) Press/military press: 3-5 sets x 10 reps within 90% of 10 RM on Monday

3) Strict weighted pull ups: 3 sets x 10 reps (AHAP)

Work Capacity: Complete 21-15-9 reps of:

-Thrusters (95#/65#)

-Burpees

Core: For time:

-50x med-ball GHD sit ups (20#/14#)

SESSION 4

Strength:

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

-1x snatch (80-90% 1 RM)

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

-1x clean and jerk (80-90% 1 RM)

3) Front squat: Work up to a 5 RM

*For the snatch and clean and jerk, all 10 singles must be down in the 80-90% range. Your call on the exact %, but warm up sets below 80% do not count towards the reps. For the front squats, you should be warm from the cleans, so establish a 5 RM in as few sets as possible.

Work Capacity: Complete the following for time:

-Row 50 calories

-30x deadlift (135#/95#)

-Row 40 calories

-20x front squat (135#/95#)

-Row 30 calories

-10x clean (135#/95#)

Core: For time:

-400m farmers carry (2x 70# KB/2x 53# KB)

SESSION 5

Strength:

1: 10 minutes (5 rounds) – EMOM, perform:

-Odd minute: 3x snatch pull from blocks @ 1″ below the knee (90-115% 1 RM snatch)

-Even minute: 30 seconds of work on gymnastics skill of your choice.

*Same protocol for the gymnastics portion as the past 2 weeks, and this will be the last Saturday that there is an option so take advantage of it.  For the snatch pulls, feel free to use straps and increase the weight each round.

2: Clean deadlift: Work up to a 10 RM. Then 10 reps @ 95% 10RM, 10 reps @ 90% 10RM.

Work Capacity: Complete the following for time:

-50x 2-arm KB snatch (2x 35# KB/ 2×26# KB)

-200m sled pull (bodyweight)

-50m 2-arm KB overhead lunge (2x 35# KB/ 2×26# KB)

Core:

1: Romanian deadlift: 3 sets x 10 reps within 90% of 10 RM