Wk 2/4 – Sept. 23/2024
Monday
A. Back Squat, 7-8 reps x 2 sets, 2-3 min b/t
B. Back Squat, 8-12 reps @ 65~% of highest from A x 1 set – fast /. No pause, get down, get up!!!
C. Bench Press @ 11×1, 5-6 reps x 3 sets, 2-3 min
E. Flat DB Bench Press, 20-25 unbroken reps @ toughest you can x 2 sets, 2-3 min
E. Deadlift @ 40×0, 10 reps @ tempo unbroken /touch and go x 3 sets, 2 min – light – > Moderate loading, focus is feeling position with the tempo and being under tension the entire time! – Similar or heavier loading then last week!
F. For Time – Teams of 2 – 100 cal Echo Bike – every time you switch partners, BOTH partners must complete 20 Reverse Lunges – no load before you start biking again
*10 min Time Cap*
Tuesday
A. 1 Below Knee Hang Muscle Snatch + 2 Above Knee Hang Muscle Snatch + 2 OHS x 3 sets, rest as needed – @ moderate load
B. 1 Below Knee Hang Power Snatch + 2 Above Knee Hang Power Snatch + 2 OHS x 3 sets, rest as needed @ tough load
C. For Time
15/20 cal Rowing
3 Rope Climbs to 12ft
10 Hang Power Cleans @ 95/135lbs
15/20 cal Rowing
2 Rope Climbs to 12ft
10 Hang Power Cleans @ 95/135lbs
15/20 cal Rowing
1 Rope Climbs to 12ft
10 Hang Power Cleans @ 95/135lbs
*if you cant do RX rope climbs you will do the following below:
For Time
15/20 cal Rowing
20 Inverted Rows – use legs as needed
10 Hang Power Cleans @ 95/135lbs
15/20 cal Rowing
15 Inverted Rows – use legs as needed
10 Hang Power Cleans @ 95/135lbs
15/20 cal Rowing
10 Inverted Rows – use legs as needed
10 Hang Power Cleans @ 95/135lbs
D1. Seated DB Arnold Press @ 20×0, 10-12 reps x 3-4 sets, 1-1:30 min
D2. Standing EZ Curl BB Bicep @ 20×0, 10-12 reps x 3-4 sets 1-1:30 min * can share bars or do standing db hammer curls – same reps
Wednesday
A. 1 Hurdle Jump every 15 sec x 5 minutes – set-up with 1 box & a small dowel, challenging / appropriate height
B. 5 Touch and Go Hurdle Jumps into Box Jump x 5 sets , rest as needed – https://www.youtube.com/watch?v=AL6CTDXaHZc
C. Single Leg Lateral Hurdles, 6 quick /touch and go hurdles x 4 sets, rest as needed b/t legs – https://www.youtube.com/watch?v=8FS_yREhLi0
D. For Time:
400m Running
10 Alternating DB Power Snatch @ 35/50lbs
10 Lateral Burpees Over DB
20 Alternating Step-Up onto 20/24“ Box
(into…)
400m Running
20 Alternating DB Power Snatch @ 35/50lbs
10 Lateral Burpees Over DB
20 Alternating Step-Up onto 20/24“ Box
(into…)
400m Running
30 Alternating DB Power Snatch @ 35/50lbs
10 Lateral Burpees Over DB
20 Alternating Step-Up onto 20/24“ Box
Thursday
A. 1 Below Knee Hang Muscle Clean + 2 Above Knee Hang Muscle Clean + 2 Split Jerks x 3 sets, rest as needed @ Moderate
B. 1 Below Knee Hang Squat Clean + 2 Above Knee Hang Squat Clean + 2 Split Jerks x 3 sets, rest as needed – @ Tough
C. 5 sets – fast
5 Toes to Bar
10 OHS @ 55/75lbs
5 Toes to Bar
8/10 cal Ski Erg
1 min Rest
D. Supinated Grip Ring Row, 10-12 reps x 4 sets, 1-2 min
Friday
A. Warm-Up/Prep
B. EMOM x 32 minutes
1st – 30 sec Rowing
2nd – 30 sec Bike Erg
3rd – 30 sec Ski Erg
4th – 30 sec Echo Bike
C. Barbell Hip Thrusts, 12-15 tough reps x 3 sets, rest a needed
E. 2 min AMRAP V-Ups