A. Three sets of: Single-Arm Dumbbell Row x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Waiter Walk x 25-yard each arm
Rest 45 seconds
Mountain Climbers x 30 reps
Rest 45 seconds
B. Against a 2-minute running clock, complete:
Row 300 Meters
Push Press (Dumbbell or Barbell)
Rest 2 minutes between sets, and complete a total of four sets
A. Take 15-20 minutes to build to today’s heavy Jerk
B. Against a 2-minute running clock, complete:
Row 300 Meters
115/75 lb Push Press x max reps
Rest 2 minutes between sets, and complete a total of four sets.
A. Every 3 minutes, for 30 minutes (10 sets):
Clean & Jerk
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 1 rep @ 75%
*Set 4 – 1 rep @ 80%
*Set 5 – 1 rep @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 1 rep @ 90+%
*Set 8 – 1 rep @ 90+%
*Set 9 – 1 rep @ 90+%
*Set 10 – 1 rep @ 90+%
Build to today’s heavy single.
B. Back Squat
*Set 1 – 5 reps
*Set 2 – 4 reps
*Set 3 – 3 reps
*Set 4 – 2 reps
*Set 5 – 1 rep
Rest 3 minutes between sets.
*Goal is for each set to be heavier than last week.
C. Complete as many rounds and reps as possible in 10 minutes of:
10 Overhead Squats (185/125 lbs – taken from the floor)
10 Burpees Over the Barbell
D. Two sets of:
100-Meter Pinch-Grip Plate Carry (walk, don’t run)
Rest as needed
20 GHD Sit-Ups
Rest as needed
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Perform the following at your 5k PR pace:
Run 800 Meters
Rest 60 seconds
Run 1200 Meters
Rest 60 seconds
Run 1600 Meters
Rest 60 seconds
Run 1200 Meters
Rest 60 seconds
Run 800 Meters