2 SETS
1) Cardio 60 sec – Bike/Row/Run/Ski/Sled Option
2) Shinbox Switch x 10 reps/side
3) Childs Pose with Lat Stretch x 30 sec/side
4) Plank to Downward Dog x 10 reps
Shinbox Switch (90-90 Hip Rolls)
https://youtu.be/2pkLUbN34GI
https://youtu.be/0jIZ5HhfyoY
Olympic Prep (5min Cap)
With empty bar:
5 Deadlift, 5 Bent-Over Rows, 5 Strict Press
5 Hang Power Clean, 5 Front Squat
5 Split Jerk, 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)
5 Good Mornings, 5 Jumping Squats
Week 6: Speed Strength
EVERY 60 SEC X 10 SETS
1 Power Cleans
Build with every set and finish at an RPE of 9-10/10 on the last 2 sets.
Halt Clean
Week 2: Halt Clean
Hold a 2 second pause at position two (knee height), then perform a full Clean.
In Week 1, work at 85% of 1RM Clean & Jerk for 4×1.
In Week 2, apply target weight increase and complete 4×1.
In Week 3, apply target weight increase and complete 3×1.
In Week 4, apply target weight increase and complete 3×1.
Target (10#) increase / week if work sets are above (242#).
Target (5#) increase / week if work sets are below (242#).
WOD
AMRAP 7 minutes of:
5 Toes-to-bar
3 Ring Dips, strict
1 Power Clean, 205/145
Cash Out
EVERY 3:00 X 3 SETS
Strict Press 6-8 Reps
Loading – build up to RPE 8-9/10 on your last set, or perform all sets @ RPE 8-9/10. Choose the option that feels right for you.
Look back 2 weeks at your loading when you performed sets of 6-8 reps at RPE 7-8/10. This week, attempt to push your weights higher.
———————————————————————–
Superset for 2 sets. Rest 30 – 45 seconds between sets.
Single Arm DB Bench Press
2×10
*Work at a moderately challenging weight in week 1. Perform 10 reps per arm per set. Target 5lb increase / week.
Wide Grip Pull-Ups
2 x MAX
*Perform the maximum number of “Strict” reps possible per set.EVERY 2:30 X 3 SETS
Recovery
1-2 SETS
1) Bretzel x 1 min/side
2) Reclining Hero Pose x 1 min
Place the back on an elevated surface so you can sit comfortably for the entire minute
https://youtu.be/OlT-JIHU5_s
https://youtu.be/7drWD3TZFQI
