A. Every 2 minutes, for 10 minutes (5 sets):
20-22 Walking Lunges (32/24 kg KBs in each hand)
Remember this one from April 13, 2016? Goal is to either go heavier today, or take two extra steps per set.
B. Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps
Goal is to establish today’s 5-RM.
C. Three sets of:
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds
A. Every 2 minutes, for 10 minutes (5 sets):
20-22 Walking Lunges (32/24 kg KBs in each hand)
Remember this one from April 13, 2016? Goal is to either go heavier today, or take two extra steps per set.
B. Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps
Goal is to establish today’s 5-RM.
C. Three sets of:
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds
A. Every two minutes, for 12 minutes (6 sets):
Power Clean + Hang Clean + Jerk Build to today’s heaviest set.
B. Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 3 reps @ 85-90%
* Set 8 – 10 reps @ 70-75%
Rest 2 minutes between sets.
Choose the same load for all four sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.
C. Four sets for times of:
10 Thrusters (135/95 lbs)
20 Chest-to-Bar Pull-Ups
40 Russian Kettlebell Swings (32/24 kg)
Rest 4 minutes
D. Two sets of:
Seated Leg Lifts x 15 reps (slow and controlled)
Rest 60 seconds
Sit on the floor in an L-seated position, hands on the ground at your side, then lift both heels as high as possible while maintaining an upright torso.
followed by…
Three sets of:
Swoop, Tuck and Extend to L-Sit on Boxes x 10 reps (slow and controlled)
Rest 60 seconds
followed by…
Two sets of:
Hollow-Body Tuck-Ups x 25 reps
Optional Additional Conditioning Session
(Please perform this 3-4 hours after today’s primary work.)
Complete as many rounds and reps as possible in 24 minutes of:
40-Meter Sled Push (heavy)
10 Burpees
40-Meter Farmer’s Walk (heavy)
10 Burpees