STRENGTH: Take 15 minutes to build to today’s 1-RM Strict Press
CONDITIONING: 20 min AMRAP
6 Handstand Push-Ups 12 Kettlebell Swings
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.
STRENGTH: Back 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 – 10 reps @ 70-80%
CONDITIONING: 20 min EMOM
2 Squat Clean Thrusters AHAP (Recommend one every 30 seconds)
Remember this one from last fall? We repeated this one three or four times:-D
“Mamba” 18 min AMRAP
5 Ring Muscle-Ups 8 Power Cleans (185/125 lbs) 24 Box Jumps (30″/24″)
STRENGTH: Every 2 minutes, for 20 minutes (10 sets): High Hang Snatch + Hang Snatch + Snatch from the floor
Build over the course of the 10 sets to something heavy for today.Goal is same or heavier loads than you used on March 11th
CONDITIONING: Three sets for max calories/reps of: 60 seconds of Pull-Ups **Rest 60 seconds 60 seconds of Rowing for Calories **Rest 60 seconds 60 seconds of Burpee Box-Overs
**Rest 60 seconds
STRENGTH: Every 2 minutes, for 10 minutes (5 sets): 20 Weighted Lunges (10 each leg)
Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3-5 reps
**Goal is to establish today’s 5-RM.
FINISH: Three sets of: 10 DB Row each arm (20 total) **Rest 45 seconds Hollow Holds/Rocks x 60 seconds
**Rest 45 seconds
Remember, the goal is NOT to leave the gym feeling wrecked every single day. You need these strictly weight lifting days to keep from hitting plateaus in your training.