A. Three sets of:
Supine Ring Row x 10-12 reps @ 2111
Rest 45 seconds
Hollow Rock (or Hold) x 30 seconds
Rest 45 seconds
Farmer’s Walk x 100 Meters
Rest 45 seconds
Prone Plank Hold x 45 seconds
Rest 45 seconds
B. In teams of two, complete four rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)
A. Four sets of:
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 15-20 seconds
Strict Pull-Up x Max Reps @ 20X0
Rest 15-20 seconds
L-Sit x 30-45 seconds (accumulated)
Rest 2 minutes
B. In teams of two, complete four rounds for time of:
12 Dumbbell Renegade Rows
400 Meter Run
(Partition the reps however you see fit, and stay with your partner on the run.)
A. Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 2 reps
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
Power Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 8 minutes (1 sets):
Clean x 1 rep
Immediately followed by…
Every 2 minutes, for 4 minutes (2 sets):
Clean Pulls x 2 reps
*This is the same sequence as last week. Your goal should be to make slight increases in the weights used, or keep them the same and note differences in comfort with that load this week.
B. Take 15-20 minutes to build to today’s heavy Front Squat
C. Four sets of:
Tall Box Jumps x 4 reps
(these should be as high as you’re capable of jumping, and you should step down to a lower box and then the floor, or guide yourself down with your hands on the box – DO NOT jump off the top of the box each time)
Rest 60-90 seconds
D. For Time:
20 Back Squats (225/155 lbs)
150 Double Unders
15 Back Squats (255/170 lbs)
100 Double Unders
10 Back Squats (275/185 lbs)
50 Double Unders
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Four sets of:
Run 1600 Meters @ 85% of your 1-Mile PR pace
Rest 4 minutes