Every 2 mins for 10 sets
8 Goblet Squat
8 One-arm Dumbbell Press (16 Total)
Every 2 mins for 10 sets:
High Hang Snatch + Hang Snatch
**Build over the course of the 10 sets to something heavy for today.
5 Muscle-Ups (or 10 Chest-to-Bar Pull-Ups)
20 Weighted Lunges
A lot of you guys are getting much closer to proficiency with muscle ups or C2Bs. Take today to work on whichever movement that you are getting closest to accomplishing. (If you can do 10 Bar muscle ups easily, but Ring muscle ups are tougher for you, than work on the Rings today)
In teams of two, perform 25 min AMRAP:
Run 1 lap
20 Toes to Bar
Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.
Score will be your team's total TTB.
The goal today is "PACING." 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 4 mins to complete, but the 3rd round takes 8 mins to complete, something went terribly wrong. If anything, your LAST round should be the fastest.)
Every 2 minutes, for 5 sets:
10 Weighted Box Step-ups (5 each leg)
...Rest just long enough to set up your bench and weights, then:
Every 3 minutes, for 5 sets:
4-6 Bench Press
Three rounds of:
8 Single-Arm DB Row
**Rest 45 seconds
60 Seconds Hollow Holds/Rocks
**Rest 45 seconds
Farmers Carry around the mats
This is the heavy day! You should push the strength side of this one. We will have a "Bonus Cardio" option if anyone wants some extra at the end.
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills
Followed immediately by…
10 minutes to build to today’s heavy single (5 sets):
Split Jerk x 1 rep
9 min AMRAP
9 Unbroken Push Press
9 Unbroken Pull-Ups or Chinups
30 Unbroken Double-Unders
The goal for this AMRAP is "Unbroken" as long as possible. We're training muscle-endurance, so don't worry about going to failure today. If you hit the wall on pullups after 7 mins and can't complete another one, that's great...you pushed yourself to the limit of your muscle endurance this time. If that happens, just switch over to ring rows, or add an assistance band to finish out the AMRAP (Scale appropriately to finish).
Every 2 mins, for five sets:
Build load over the course of the five sets.
Row 500 Meters
12 Deadlifts (Around 50% of last Friday's 5RM)
21 Box Jumps
Today is working the posterior chain to death with the hip-hinging movements. The intention is to put that muscle group under fatigue, and then mix in an explosive movement towards the end of that in order to develop your power ability in a very efficient way.
You should pick a box that you can JUMP on. "Box-Steps" will not give you the intended workout. It's intended to be explosive/dynamic.
**of course, you can certainly step DOWN from the box if you want, it's just intended to be a jump UP.