A.
Deadlift: (~15-20 min)
5RM for All (Calculate 1RM: Weight x 1.14)
Then: 5x3 @ ~80% of 5RM
B.
Pull-ups: Strict
Alternate each set: OH/UH (Pronated/Supinated)
Goal: 20 reps total of each pair
If performing less than 5...
A.
EMOM 12
1: 12 Air Squats
2: 9 Pushups
3: 6 Hang Power Cleans 45/33
B.
Power Clean + Hang Clean + Jerk
Work to heavy complex in 12 min
C.
Grace
30 Clean & Jerks 135/95 for time
...
A.
Strict press: (~15min)
Find Heavy triple (ALL)
Then: calculate 1RM (Weight x 1.07)
Rep work: 4x2 @80 of HT, then 1xAMRAP
B.
Incline DB PRess: (two 45# bumper plates)
Neutral Grip: Med weight 2x15-30
It's ok if...
A.
Deadbugs
Fire Hydrants & Groiners
RNT Squats
PVC OHS
B.
Overhead Squat
6 x 3 - Rest 2 min
Build to heavy triple
C.
For time:
21-15-9
Front Squats 95/65
T2B
...
I.
Every 3 min x 4
1: Row 250
2: Run 200
3: 50 DU's/100 Singles
4: 1 min Plank
Add 9 Goblet Squats & 4/4 DB Push Press
II.
Power Clean + Hang Clean + Jerk
2 sets...
I.
Bench Press:
%: [email protected]% w/1min rest period
no%: same as BS
II.
BB elevated push-ups: 3xFailure
III.
Lat Development of Choice: 4x10
IV.
3 Rounds
9 Tempo Pushups 3111 (Ring or Bar allowed)
60 sec Plank on Elbows (add weight...
I.
EMOM 12
1: DB OH Reverse Lunge 5/5
2: 5 Hanging Scap Retractions + 2 sec hold
3: 8 PVC Snatch Balance
4: 5/5 Hang DB Snatch
II.
Hang Power Snatch + OHS + Hang Snatch
2...