Monday 16th WARMUP 2 rounds of 10 Banded Facepulls 10 Behind the neck press 10 Standing Highpulls STRENGTH: 10 min EMOM 3 Snatch Pulls with 100% of 1RM *focusing on that big shrug and full extention CONDITIONING: 6RFT 4 Snatches (@60% 1RM) 200m Run Don't skip the running days! We'll test our 5k time on the second week of July:-D FINISH: FSSF Planks Tuesday 17th STRENGTH: Every 2 min for 12 min (6 sets) Clean Deadlift + Hang Power Clean into quick Push Jerk **Your goal is to h
Monday 9th STRENGTH: Every 2 mins, for 5 sets 6 Strict Shoulder Press (Same Weight as May 3rd, just one more rep every time) 6 Weighted Lunges each leg CONDITIONING: 15 Min AMRAP 1 Snatch(135/95) 20 Double Unders 2 Snatches 20 Double Unders 3 Snatches 20 Double Unders 4 Snatches 20 Double Unders …and so on, increasing by one Snatch every round Tuesday 10th CONDITIONING: "5K Training Day" Run 3 laps for time *Rest 5 mins Run 2 laps for time *Rest 5 mins Run 1 lap for time *We'
MONDAY 2ND STRENGTH: 20 mins to find 5RM Deadlift (No touch and go this time. Each one starts from a dead stop at the floor) Beginners do 5 reps every 2 minutes, building in weight over the course of the 10 sets...as technique allows. CONDITIONING: For time: 1000m row 50 Box Jumps (24/20) 40 American KB Swing (55KB/35KB) 30 hand release push ups (No snaking/worming) 20 Sumo Deadlift high pull (55KB/35KB) 10 goblet squats (55KB/35KB) Beginners do "Baseline," then rest 5-10 min
Monday 25th STRENGTH:
Take 15 minutes to build to today’s 1-RM Strict Press CONDITIONING:
20 min AMRAP 6 Handstand Push-Ups
12 Kettlebell Swings 30 Double-Unders Today is the "PACING" day. You should aim to find a pace from the very beginning that you can pretty much maintain for the entire AMRAP. (If the 1st round takes you 3 mins to complete, but the 3rd round takes 6 mins to complete, something went terribly wrong. If anything, your LAST round should be the fastest.) If