How do you treat your self?
FITNESS
A. Four sets of:
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Lateral Lunges x 8-10 reps each leg @ 20X1
Rest 45 seconds
Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B. Complete as many reps as possible in 7 minutes of:
3 Thrusters (Dumbbell or Barbell)
3 Strict Pull-Ups
6 Thrusters
6 Strict Pull-Ups
9 Thrusters
9 Strict Pull-Ups
12 Thrusters
12 Strict Pull-Ups
15 Thrusters
15 Strict Pull-Ups
AIM
A. Weighted Pull-Up
In six attempts or less, find your 1-RM Weighted Pull-Up.
Rest at least 3-4 minutes between attempts over 80% of your potential 1-RM
B. Complete as many reps as possible in 7 minutes of:
3 Thrusters (95/65 lbs.)
3 Pull-Ups
6 Thrusters
6 Pull-Ups
9 Thrusters
9 Pull-Ups
12 Thrusters
12 Pull-Ups
15 Thrusters
15 Pull-Ups
18 Thrusters
18 Pull-Ups
SPORT
A. Front Squat
*Set 1 – 3 reps @ 55-60%
*Set 2 – 2 reps @ 65-70%
*Set 3 – 1 rep @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 90-95%
*Set 7 – 1 rep @ 95+%
*Set 8 – 1 rep @ 101-105%
Rest as needed
B. Every two minutes, for 20 minutes (10 sets):
Snatch x 1 rep
Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+
C. For time:
Row 2000 Meters
D. Three sets of:
Barbell Hip Bridges x 10-12 reps @ 2111
Rest as needed
15′ Legless Rope Climbs x 1-2 reps
Rest as needed
Barbell Good Mornings x 10-12 reps
Rest as needed
15′ Legless Rope Climbs x 1-2 reps
Optional Additional Conditioning Session
30-45 minutes of easy running, rowing or cycling. Stay at 70% or less, I want you all to feel well-recovered this week.