Week 9

Session #1

Strength:

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

2) Split jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

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

Work Capacity:  Complete 3 rounds for time:

-30x snatch (75#/55#)

-20x D-Ball/stone over shoulder (70#/50# or AHAP)

-10x strict HSPU

Core: 3 rounds, not timed:

-25m Yoke/Farmers carry (AHAP)

-10x Reverse hypers (AHAP)

Session #2

Strength:

1) Squat clean Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

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

3) Clean deadlifts: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

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

-Run 200m

-Max rep unbroken pull up

-Max rep unbroken ring dip

Core:

– RDL: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

Session #3

Strength:

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

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

3) Bench press: 3-5 sets x 3 reps within 90% of 3 RM on Monday

Work Capacity:  Complete 5 rounds for time:

-50ft barbell overhead lunge (45#/35#)

-21x Burpee

Core: Complete 21-15-9 reps @ easy-moderate pace:

-Medball GHD sit ups (20#/14#)

-Barbell back extensions (75#/55#)

Session #4

Strength:

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

-1x snatch (90% RPE*)

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

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

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

*Rate of Perceived Exertion

Work Capacity: In 12 minutes, complete the following for max reps:

-2000m row

-max rep ground to overhead (155#/105#)

Core: 3 rounds –

-10x Standing barbell Russian twist (AHAP)

-60-90 seconds rest

-60 second max distance farmers carry (AHAP)

-60-90 seconds rest

Session #5

Strength:

1) 2x snatch deadlift to knee + 1x snatch pull: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

2) Push press: 3-5 sets x 3 reps within 90% of 3 RM on Tuesday

3) Bent over row: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

*For portion 1, perform 2 snatch halting deadlifts at the knee with a 3 second pause. On the third rep, from the floor, perform a snatch pull. Think about form before weight on these…knees back, shift your weight back, sweep the bar back in, and keep your back angle the same. Even though a 3 RM is RX’d, it should not go over 110% of  your 1RM snatch.

Work Capacity:  For 16 minutes, EMOM, perform:

1) Minute 1-4:

-Odd minute = 10x thrusters (95#/65#)

-Even minute = 10x pull ups

2) Minute 5-8:

-Odd minute = 10x thrusters (95#/65#)

-Even minute = 8x chest to bar pull ups

3) Minute 9-12:

-Odd minute = 10x thrusters (95#/65#)

-Even minute = 6x bar muscle up

4) Minute 13-16:

-Odd minute = 10x thrusters (95#/65#)

-Even minute = 3/2x rope climbs (15ft)

*If you need to scale, decrease the thruster reps or weight so that you work for no more than 40 seconds in the odd minutes. I understand that it has been a tough week of training, so if your body needs some rest, perform the strength and core portion and cut out the work capacity. Enjoy your weekend!

Core:

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