Week 7

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)

Work Capacity:  Complete the following for time:

-50x overhead squat (95#/65#)

-50x GHD sit ups

-50x box jump (24in/20in)

-50x back extensions

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: Until you reach 50 burpees, complete AMRAP in 3 minutes of:

-500m row

-Max rep burpees over the rower

*Rest 60 seconds between rounds, which means you will start back on the rower every 4 minutes.

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 (30 minutes) – EMOM, perform:

-Minute 1 = 5x Calories on Assault bike (Add 1 calorie each round, so 10th round will be 15 calories)

-Minute 2 = 10x 1-arm DB squat clean to thruster, 5R/5L (35-50#KB/25-35#DB)

-Minute 3 = 40m bumper plate farmers carry (Using a pinch grip and AHAP depending on bumpers you have)

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:

-30x Muscle up

*Any time you break the muscle ups, perform 10x front rack lunges (135#/95#)

Core: 3 rounds –

-12x Reverse hypers (HEAVY!!)

-Rest as needed

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 3 rounds for time:

-50x double unders

-25x 2-arm Russian KB swing (53#/35#)

-15x strict ring dips

Core:

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