A. Four sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
Single Arm Dumbbell Press x 8-10 reps each arm
Rest 45 seconds
Hollow Body Hold x 45-60 seconds
Rest 45 seconds

B. Complete as many reps as possible in 5 minutes of:
Dumbbell Man-Makers
(push-up, row left, row right, power clean, push press)

A. Every 3 minutes, for 30 minutes (10 sets):
Clean & Jerk

Use the ten sets to build to today’s 1-RM Clean & Jerk.

B. “Grace”
30 Clean & Jerks (135/95 lbs)

This is performed as a ground to overhead anyhow, it does not need to be a proper clean and jerk.

Rest Day

FITNESS EXPRESS

Every 10 minutes, for 40 minutes (4 sets), perform the following for times:
500 Meter Row
400 Meter Run
50/40 Push-Ups

FITNESS

Every 10 minutes, for 40 minutes (4 sets), perform the following for times:
500 Meter Row
400 Meter Run
50/40 Push-Ups

Every 10 minutes, for 40 minutes (4 sets), perform the following for times:
500 Meter Row
400 Meter Run
50/40 Push-Ups

A. Every two minutes, for 12 minutes (6 sets) of:
Power Jerk + 2 Split Jerks
(pause for 3 seconds in receiving of both split jerks)

Build over the course of the six sets.

B. Take 15 minutes to build to a 2-RM Overhead Squat

C. Three sets of:
50-Foot Overhead Carry
Rest 2-3 minutes

Keep your elbows locked out throughout the movement, with absolutely NO shrugging. Shoulders have to be locked down in position while walking. Athletes should be able to achieve at least a 50-foot overhead carry with their 1-RM Snatch weight, and their goal should be to achieve that distance with their 1-RM Clean and Jerk weight.

D. Complete as many rounds and reps as possible in 25 minutes of:
Row 500 Meters
10/7 Muscle-Ups
15 Ground to Overhead (155/105 lbs)

A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
20 Calories of Assault Bike
20 Alternating Reverse Lunges with KBs or DBs

A. Four sets of:
Back Squat x 6-8 reps @ 30X1
(challenge yourself, if you achieve 8 reps, you must increase the weight)
Rest 90 seconds
Wall Slides x 5 reps @ 3030
Rest 90 seconds

B. Complete as many rounds and reps as possible in 12 minutes of:
10 Burpees
20 Alternating Reverse Lunges with KBs or DBs
30 Double-Unders

A. Every 2 minutes, for 10 minutes (5 sets):
Power Clean x 3 reps

Build to today’s heavy triple, and then…

Every 2 minutes, for 10 minutes (5 sets):
Clean x 3 reps

Build to today’s heavy triple.

B. In 15 minutes or less, build to today’s “heavy”…
Deadlift x 5 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 8 reps @ 70-75% of today’s 5-RM
Station 2 – 50 Double-Unders + 12 Toes to Bar

D. For completion:
400 meter Sandbag Carry (80-120 lbs)
(perform 10 sandbag squats every 100 meters – and only bear hug hold is allowed throughout the carry and the squats)

Optional Additional Conditioning Session
Five sets of:
Run 800 Meters
Rest 90 seconds

Run each 800 meters at 85% of 1-Mile PR Pace – e.g., if your 1-mile is 6:00, run today’s session at 1:45/400m.

A. Four sets of:
Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Strict Pull-Ups x 6-8 reps @ 21X0
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B. Three rounds for time of:
10 Dumbbell Push Press
10 Burpee Box Jump-Overs
Run 400 Meters

A. Every 3 minutes, for 18 minutes (6 sets), of Push Press:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep

The goal is to build to today’s 1-RM Push Press.

B. Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
Run 400 Meters

A. Every 2 minutes, for 6 minutes (3 sets):
Snatch Press from Receiving x 5 reps @ 2111

Build over the course of the three sets.

Followed by….

Every 2 minutes, for 6 minutes (3 sets):
(Snatch Push Press + Overhead Squat with Pause) x 4 reps
(perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps)

Build over the course of the three sets.

B. Six sets of:
3-Stop Halting Snatch Deadlift + Snatch from 2″ Below the Knee + Snatch @ 65-80%
(pause for 2 seconds each at 2″ off the floor, mid-patella and mid-thigh, then stand it up and descend back to 2″” below the knee and pause for 2 seconds before snatching from there, drop the barbell, set-up properly and perform a full snatch with a 2 second pause in the receiving position)

C. 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 – 10 reps @ 65-70%
Rest 2 minutes between sets.

Choose the same load for all three 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.

D. Three sets of:
Dumbbell Bench Press x 8 reps
Rest as needed
Supinated-Grip Bent Over Barbell Rows x 6-8 reps
Rest as needed

E. Complete rounds of 21, 15 and 9 reps for time of:
Bar Facing Burpees
Thrusters (115/75 lbs)
Chest-to-Bar Pull-Ups

In teams of four, complete five sets for max reps/calories of:
60 seconds of Rowing (for calories)
60 seconds of Dumbbell Man-Makers
60 seconds of Barbell Thrusters (75/55 lbs)
Rest 60 seconds

Teams get one erg, one set of dumbbells and one barbell. Team members rotate through the three work stations at 60 second intervals. Post total score (calories rowed and reps completed).

In teams of four, complete five sets for max reps/calories of:
60 seconds of Rowing (for calories)
60 seconds of Dumbbell Man-Makers
60 seconds of Barbell Thrusters (75/55 lbs)
Rest 60 seconds

Teams get one erg, one set of dumbbells and one barbell. Team members rotate through the three work stations at 60 second intervals. Post total score (calories rowed and reps completed).

A. Push Press
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

Rest as needed, but at least 2-3 minutes between sets of singles.

B. Five rounds for time of:
8 Chest-to-Bar Pull-Ups + 4 Deadlifts (315/215 lbs)
10 Kettlebell Thrusters (24/16 kg)
15/10 Calories of Assault Bike

Rest until the 15 minute mark then. . .

C. Five rounds for time of:
10 Burpee Box Jump Overs (24″/20″)
15 Wall Ball Shots (30/20 lbs)
20 Double Unders + 8 Toes-to-Bar

A. Four sets of:
Deadlift x 4-6 reps @ 31X1
Rest 45 seconds
Dumbbell Shoulder Press x 6-8 reps @ 2011
Rest 45 seconds
Double-Under Practice x 45-60 seconds
Rest 45 seconds

B. Three sets for times of:
250 Meter Row
20 Wall Ball Shots
20 Kettlebell Swings
Rest 3 minutes

A. Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)

B. Three sets for times of:
250 Meter Row
20 Wall Ball Shots (20/14 lbs)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes

A. Every 3 minutes, for 30 minutes (10 sets):
Snatch
*Sets 1-2 = 3 reps @ 60-70%
*Sets 3-4 = 2 reps @ 70-80%
*Sets 5-6 = 1 rep @ 80-85%
*Set 7 = 1 rep @ 90%
*Set 8 = 1 rep @ 95%
*Set 9 = 1 rep @ 95+%
*Set 10 = 1 rep @ 101+%

B. Every 3 minutes, for 30 minutes (10 sets):
Clean
*Sets 1-2 = 3 reps @ 60-70%
*Sets 3-4 = 2 reps @ 70-80%
*Sets 5-6 = 1 rep @ 80-85%
*Set 7 = 1 rep @ 90%
*Set 8 = 1 rep @ 95%
*Set 9 = 1 rep @ 95+%
*Set 10 = 1 rep @ 101+%

C. For max reps:
90 seconds of Muscle-Ups
Rest 60 seconds
60 seconds of Muscle-Ups
Rest 60 seconds
30 seconds of Muscle-Ups

Note reps achieved for each set.

Optional Additional Conditioning Session
For time:
Run 5000 meters

This should be performed 2-4 hours AFTER your primary lifting session today. We want to get some accurate data as we go into the next cycle.