Week 5

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 pull ups: 3-5 sets x 5 reps (AHAP)

Work Capacity:  5 rounds – Every 2 minutes, complete:

-20x DB snatch, alternating (50#/35#)

-Max effort row (Calories)

*Rest 60 seconds between rounds. Your score is total calories rowed in the 5 rounds.

Core: 3 rounds, not timed:

-5x Good morning (Moderate to light weight)

-10x Evil wheels (You can use a barbell if you do not have a wheel)

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: Complete the following for time:

-100x double unders

-75x 2-arm Russian KB swing (2x24kg/2x16kg)

-50m KB front rack lunge (2x24kg/2x16kg)

-25x toes to bar

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: Complete as many reps as possible in 12 minutes of:

-10x DB hang power clean, 5R/5L (50#/35#)

-2x rope climb (Go legless for as long as possible)

Core: For time:

-100m 1-arm OH KB carry, 50m each arm (53#/35#)

-100m 1-arm front rack KB carry, 50m each arm (53#/35#)

-100m 1-arm KB farmers carry, 50m each arm (53#/35#)

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 25-20-15-10-5 reps for time of:

-Calories on Assault bike

-Ball Slam (30#/20#)

*If you don’t have a ball slam, perform sledgehammer strikes

Core: 3 rounds, not timed:

-10x Turkish get ups, 5R/5L (Light)

-20x seated Russian twist (you choose the weight)

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

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

Work Capacity: At a threshold pace, complete each of the following for time:

-1x 800m sprint

-2x 400m sprint

-4x 200m sprint

*1:1 work to rest

Core: For max reps:

-Tabata GHD sit ups