May 16th-21st


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 hit the Jerk as soon as you catch the Clean

CONDITIONING:

For Time:

20 Deadlifts (155/105)

20 Power Cleans

20 Push Jerks

*paired with EMOM 5 Wall Balls

(So no matter what rep you are on you must stop where you are every minute to complete 5 wall balls)

COOLDOWN:

Static stretching - 60 seconds each

Couch Stretch

Pigeon Stretch

Wednesday 18th

STRENGTH:

Front Squat

2 mins at each station, for a total of 14 mins

*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 @ Same weight you used on May 12th

CONDITIONING:

For Time and Load

30 Thrusters AHAP

FINISH:

3 Rounds

25m Single-arm Farmers Carry (Down with non-dominant arm, back with dominant arm)

*rest one minute

Thursday 19th

STRENGTH:

Every 2 mins, for 5 sets

5 Strict Shoulder Press

5 Pistols each leg

(Add weight from May 9th, and do one less rep)

CONDITIONING:

5 RFT

15 Pushups

15 Chinups

15 TTB

BONUS FINISH:

Test your time to run 2 laps.

We'll test our 5k time on the second week of July:-D

Friday 20th

STRENGTH:

20 mins to try to find AND VIDEO your 5RM Deadlift for today

(No touch and go. Each one is a dead stop)

Have someone record your 5RM from the side today so we can see how it's progressing.

We've got to be careful to make sure you're not just getting strong in a shitty position.

We need to train under nearly perfect conditions, so that your body doesn't tear itself apart when you do need to exert your maximal strength at some point in sports, emergency situations, or just in everyday movement.

CONDITIONING:

12 min AMRAP

20 Double Unders

15 Squats

10 Box Jumps (24/20)

FINISH:

TABATA

Strict TTB

Russian Twist

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