“Helen + Grace”
In teams of two complete, for time:
3 rounds of:
400m run
21 KBS
12 Pull-ups
Then
30 reps of
Clean & Jerk 135/95
“Helen + Grace”
In teams of two complete, for time:
3 rounds of:
400m run
21 KBS
12 Pull-ups
Then
30 reps of
Clean & Jerk 135/95
“Helen + Grace”
In teams of two complete, for time:
3 rounds of:
400m run
21 KBS
12 Pull-ups
Then
30 reps of
Clean & Jerk 135/95
A. Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds
B. Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)
A. Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds
B. Rounds of 15, 12 and 9 reps for time of:
Thrusters
Burpees
(recommended weights 135/95 lbs)
A. Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
*Goal is to go heavier than last week
B. Every two minutes, for 10 minutes (5 sets):
Power Jerk x 1 rep
Immediately followed by…
Every two minutes, for 8 minutes (4 sets):
Split Jerk x 1 rep
C. For Time:
12 Thrusters (165/110 lbs)
12 Burpees Over the Barbell
12 Squat Clean Thrusters (165/110 lbs)
12 Burpees Over the Barbell
12 Ground to Overhead (165/110 lbs)
12 Burpees Over the Barbell
D. Two sets of:
Overhead Carry x 50 feet
Rest 2-3 minutes
Hand-Over-Hand Rope Pulls x 100 feet
Rest 2-3 minutes
A. Four sets of:
Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Double-Under Practice x 45-60 seconds
Rest 60 seconds
Strict Pull-Ups x 6-8 reps @ 2110
(add weight if that rep range is easily achievable)
Rest 60 seconds
B. Three sets of:
Row 350 Meters
Farmer’s Walk x 100 Meters
Rest 3 minutes
A. Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes
B. Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
20 Box Jumps
Rest 3 minutes
A. Every 2 minutes, for 18 minutes (9 sets):
*Sets 1-3 – Power Clean to a “Heavy” Triple
*Sets 4-6 – Power Clean to a “Heavy” Double
*Sets 7-9 – Power Clean to a “Heavy” Single
Don’t stray from the number of sets – “Heavy” doesn’t mean max effort, just a challenging set for today.
Then…
Every 2 minutes, for 6 minutes (3 sets):
Halting Clean Deadlift + 2 Clean Pulls @ 95-105% of 1-RM Clean
B. In 15 minutes or less, build to today’s “heavy”…
Deadlift x 3 reps
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. Stop as soon as you determine that you’ve reached that load.
C. Every two minutes, for 24 minutes (6 sets of each):
Station 1 – Deadlift x 4 reps @ 74-82% of max
Station 2 – 30 seconds of Toes to Bar
Note load used for deadlifts, and number of toes to bars achieved in each set.
D. For completion:
400 Meter Farmer’s Walk
Go heavy, and take your time. WALK, do not run. The point is to accumulate time under tension and strengthen your grip, so embrace the slow grind of the walk and don’t get in a hurry.
Optional Additional Conditioning Session
Four to Six sets of:
Row 1200 Meters @ your 5000m PR pace
Rest 2 minutes
This session is best performed 3-4 hours prior to or following today’s primary session.
“Diane”
21-15-9
Deadlifts, 225/185
Handstand Pushups
“Diane”
21-15-9
Deadlifts, 225/185
Handstand Pushups
“Diane”
21-15-9
Deadlifts, 225/185
Handstand Pushups
A. Five sets of:
Power Clean x 2.2.2
(rest 10 seconds between doubles)
Rest 3 minutes
B. Three sets for times of:
100 Double-Unders
30 Kettlebell Swings
20 Box Jumps
Rest 3 minutes
A. Four sets of:
Deadlift x 6-8 reps @ 3011
Rest 60 seconds
Double-Under Practice x 45-60 seconds
Rest 60 seconds
Strict Pull-Ups x 6-8 reps @ 2110
(add weight if that rep range is easily achievable)
Rest 60 seconds
B. Three sets of:
Row 350 Meters
Farmer’s Walk x 100 Meters
Rest 3 minutes
A. Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat) x 2 reps
Build over the course of the three sets – for activation and perfect mechanics.
Followed by…
Every 2 minutes, for 8 minutes (4 sets):
Snatch Balance x 2 reps
Building to a heavy-ish double.
Followed by…
Six sets of:
2 Snatch Pulls + 2 Hang Snatches + 2 Snatches
(drop the barbell between the two pulls and two snatches, and between the two hang snatches if you need to – it’s more important that you work on perfect positioning and mechanics)
Rest 2 minutes between sets
Build to a load that is heavy, but allows you to maintain mechanics.
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 @ 68-73%
Rest 2 minutes between sets.
C. Two sets for times of:
40 Wall Ball Shots (30/20 lbs)
30 Bar Facing Burpees Over the Barbell
20 Overhead Squats (135/95 lbs)
10 Bar Muscle-Ups
Rest 5 minutes
D. Three sets of:
Dumbbell Skull Crushers x 10 reps
Rest as needed
Supinated-Grip Pull-Ups x 8 reps @ 2111
Rest as needed
A. Four sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0
Rest 45 seconds
Toes to Bar x 7-10 reps
Rest 45 seconds
B. Complete as many rounds and reps as possible in 12 minutes of:
12 Burpee Box Jump Overs
100 Meter Run
A. Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 3-5 reps @ 20X1
Rest 2-3 minutes
If you achieve 5 successful reps, increase the load in the next set.
B. Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar
Rest Day