STRENGTH: Every 90 sec, for 15 Minutes (10 sets): High Hang Clean + Hang Clean
Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.
CONDITIONING: 3 RFT Run 1 lap 20 Hang Cleans (135/95)
Consider this a "Run/Fight/Run" style conditioning workout. You've got to run a certain distance, so you've must maintain a pace that you can sustain for the whole distance.
Then when you get back in the building you've got a semi-technical movement that you must execute with some precision, then run again.
This simulates the demands required of a fight AND flight situation for which we should all be physically prepared...just in case.
STRENGTH: Every 2 mins, for five sets: 3 Push Press Build to today’s heaviest triple.
CONDITIONING: 9 min AMRAP
9 Burpee Box-Overs 9 Push Presses
9 Dips (Ring dips for RX)
Today is all about Overhead Shoulder Stability, and Pressing hypertrophy. We're working to develop the shoulders, triceps, and chest, with a cardio mix to blend it all together.
Mostly an Upper Body day.
We'll practice going unbroken on the "touch and go" Clean and Jerks. If you're comfortable with the movement, and can keep yourself in a good postion, then this should be your goal for the conditioning portion today. If not, then just drop it every time from the top.
Every 4 minutes, for 32 minutes (8 sets):
Row 250 Meters
10 Clean and Jerks (135/95)
STRENGTH: “Gymnastics Challenge” Complete as many reps as possible for each of the following (14 mins total): 2 Minutes of Muscle-Ups **Rest 60 seconds 2 Minutes of Alternating Pistols **Rest 60 seconds 2 Minutes of Handstand Push-Ups (or L-Seated DB Press) **Rest 60 seconds 2 Minutes of Strict Chest-to-Bar Chin-Ups **Rest 60 seconds 2 Minutes to establish a max effort L-Sit Hold (Holding at the top of a dip position) (you only get one attempt to hold for as long as possible)
Scale these movements appropriately for YOU.
CONDITIONING: 20 min AMRAP 10 American Kettlebell Swings 10 Burpees
10 Toes to Bar
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 possible, wear a wrist watch with a stopwatch on it so you can track your split times.
2 mins at each station, for a total of 14 mins Front Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 3 reps @ 85% *Set 7 – 5 reps @ as heavy as possible MAKE SURE YOU GET DEPTH WITH THESE. That means BELOW parallel for most of you.
CONDITIONING: 14 min AMRAP
Row 300 Meters 15 Pull-Ups 15 Front Squats
LEG DAY! ...and some Pulling to balance out all the PUSH from Tuesday.