Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Alternating Reverse Lunges with BB or DBs
10 Push Press with BB or DBs
Rest 2 minutes between sets, and complete a total of 6 sets for max reps.
Against a 2-minute running clock, complete as many rounds and reps as possible of:
10 Alternating Reverse Lunges (115/75 lbs)
10 Push Press (115/75 lbs)
Rest 2 minutes between sets, and complete a total of 6 sets for max reps.
A. Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
For sets 6-10, let feel dictate loading. The goal is to establish today’s “heavy” lift. “Heavy” for the day is the load immediately before that at which you would lose proper mechanics and positioning. If you determine that you’ve reached that load for the day prior to set 10, stop there.
B. Take 20 minutes to build to today’s “heavy” Clean & Jerk
C. Every 2 minutes, for 10 minutes (5 sets) of:
Tempo Back Squat @ 32X1 x 5 reps @ 70-75% of 1-RM
D. Two sets for times of:
Assault Bike 100/70 Calories
40 Chest-to-Bar Pull-Ups
Rest 6 minutes
Note both times and total working time: e.g., 5:32 + 5:41 = 11:13
Optional Additional Conditioning Session
Four rounds:
Run 400 meters @ 80%
Run 400 meters @ 50%
Run 600 meters @ 80%
Walk 100 meters