Coach Bob & his new best friend, Will.
FITNESS
A. Four sets of:
Front Squat x 6-8 reps @ 21X1
Rest 60 seconds
DB External Rotation x 10-12 reps each arm @ 2020
Rest 60 seconds
Partnered Leg Tosses x 15-20 reps
Rest 60 seconds
B. For time:
Row 1000 Meters
Overhead Walking Lunge x 20 steps (45/25 lbs)
Burpees x 30 reps
Overhead Walking Lunge x 20 steps (45/25 lbs)
Run 800 Meters
AIM
A. Four sets of:
Front Squat x 5 reps @ 21X1
Rest 90 seconds
DB External Rotation x 10-12 reps each arm @ 2020
Rest 90 seconds
B. For time:
Row 1000 Meters
Overhead Walking Lunge x 20 steps (45/25 lbs)
Burpees x 30 reps
Overhead Walking Lunge x 20 steps (45/25 lbs)
Run 800 Meters
SPORT
A. Take 15 minutes to build to today’s heavy Push Press
Followed immediately by…
Every minute, on the minute, for 5 minutes:
Split Jerk x 1 rep @ today’s heaviest push press
(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)
B. Back Squat
*Set 1 – 6 reps @ 70%
*Set 2 – 4 reps @ 80%
*Set 3 – 2 reps @ 90%
*Set 4 – 1 rep @ 95%
*Set 5 – 2 reps @ 90%
*Set 6 – 4 reps @ 85%
*Set 7 – 6 reps @ 75%
Rest 2 minutes between sets.
Remember that these percentages should be based off of your 1-RM back squat from the beginning of the cycle – December 30.
(If possible, perform C and D 3-4 hours after A and B.)
C. Complete as many rounds and reps as possible in 5 minutes of:
10 Chest-to-Bar Pull-Ups
10 Alternating Pistols
10 Handstand Push-Ups
Rest exactly 2 minutes, and then…
D. Complete as many round and reps as possible in 5 minutes of:
10 Burpee Box Jumps (24″/20″)
10 Shoulder to Overhead (135/95 lbs)