5×5 @ 75%
Sets across.
No measure?
– Build to a heavy 5
AMRAP 12m
40 DU / 80 SU
20 DB Hang Clean + Jerk – Alternating
10 HR Push-ups
50/35
Strict Pull-ups – EMOM x 5min
:30 of Pull-ups ME-3
+
5 Air Squats after
Pull-up strength building.
– Can do weighted pull-ups with DB or KB
– Bodyweight – Do a sub max set in a rep scheme you can hit consistently.
– ME-2 is Max Effort – 3 reps
We will build on this over the next few weeks. So start easy.
2sec Pausing @ parallel – 65%
5×5
Bar should be lighter to be able to come to a full stop in the bottom of the squat.
– Focus hard on maintaing mid-foot pressure
– Focus hard on maintaining tight core and upright posture.
– Take weight off if cannot complete full 2sec pause
– sets across
21-15-9
Wall Balls
Box Jumps
TTB
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
5 Attempts for time:
Progressions
1a) Tripod Headstand
1b) Tripod Headstand knees off
1c) Tripod Headstand: legs straight
2) Wall facing
3) Free standing
Time Benchmarks:
A) :05 seconds
B) :10 seconds
C) :20 seconds
D) :30 seconds
– Once you can do :20s in a given progression, move on to the next.
35c/25c Bike
550m/450c Row
1 mile run
“Discipline is choosing between what you want now, and what you want most.” — Abraham Lincoln
Find a 2RM on your Strict Press
– Strict Press, NOT Push Press
– Lock the legs and drive the bar.
– Avoid bending at the knees for help.
– Warm-up with a couple of VERY small sets and then give it a go with a MAX set of pull-ups
– Strict or
– Kipping
A) Chin must get above top of bar.
B) Arms must reach full lockout at bottom.
C) Start from dead hang
-Prioritize which pull-up test you want to know the result.
– If you want to know your max weighted pull-ups, then test that first.
-Your second choice will be much more challenging after you previously max out.
For Time:
100 DU Buy-in
25 Double KBS
50 Alternating. KB/DB Push Press (25/25)
30 TTB
35/26
+53/35
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
“Integrity is not a noun. It’s a verb.”
Baseline set: 3RM
– Slowly build to a heavy 3 and lets see where we are.
– Get a spotter for these sets and take a lot of rest on your heavy attempts.
For Time:
1,000/800m Row
40 DB Snatches
20 Burpees
50/35
+70/53
“We often gain awareness through a baseline comparison between now and next.” – Sharon Weil
Set a baseline today and see where you are in the Snatch. Give 8 good attempts building to a 1 RM
– Squat Snatch if possible.
– Can Power Snatch, but catch as low as your mobility and technique allows.
Baseline set – 3RM
– Lets see where we are in the front squat.
– Build over your sets.
– Squat as low as your mobility allows and stay as upright as possible.
– USE PADS
Partner Workout: AMRAP 30min
30 Calorie Row
30 Power Cleans
30 Calorie Row
30 Shoulder to Overheads
30 Calorie Row
30 Burpees
155/105, 135/95, 95/65, 75/55
“Leadership is not about being in charge. Leadership is about taking care of those in your charge.” – Simon Sinek
Partner Workout
6 RNDs (alternating w/partner)
20/15c Assault Bike
50′ Walking Goblet Lunge
6 RNDs (alternating w/partner)
100 Mtn. Climbers
15 Wall Balls
6 RNDs (alternating w/partner)
15 HR Push-ups
100′ Bear Crawl
– One partner completes full round while other rests.
– Complete all 6 RNDs before moving on to the next set of movements.
