A. Three sets of:
Bulgarian Split Squat x 8 reps each leg @ 3111
Rest 45 seconds after each leg
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111 Rest 45 seconds
B. Complete as many rounds and reps as possible in 3 minutes of:
12 Russian Kettlebell Swings
9 Air Squats
6 Push-Ups
Rest 60 seconds between sets, and repeat for a total of five sets. Pick up each set where you left off the previous set
A. Take 15 minutes to build to a heavy-ish Power Clean
B. “The Chief” Max rounds in three minutes of:
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Rest 60 seconds between sets, and repeat for a total of five sets. Pick up each set where you left off the previous set
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. Every 2 minutes, for 20 minutes (10 sets):
Clean
*Sets 1-2 = 3 reps @ 60%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 1 rep @ 80%
*Sets 7-8 = 1 rep @ 90%
*Sets 9-10 = 1 rep @ 95%
C. Complete as many rounds and reps as possible in 4 minutes of:
4 Thrusters (135/95 lbs)
4 Muscle-Ups
Rest 4 minutes, and then…
Complete as many rounds and reps as possible in 4 minutes of:
8 Ground to Overhead (135/95 lbs)
8 Toes-to-Bar
D. Three sets of:
Weighted GHD Hip Extensions x 8 reps @ 2013
Rest as needed
Bat Wings x 5 reps @ 1515 (go as heavy as possible, but maintain good scap mechanics and range of motion, and stick to the tempo – 5 second rest at the bottom, 5 second hold at top)
Rest as needed