Tuesday: 110717 (1-2)


Warm-up:

Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)

Weightlifting:
Power Clean: Find 1RM

DE Lower:
Speed Squat (Bands Down): 50%x2x10

MetCon:
3 RFT:

Barbell Complex (Barbell Row + Hang Power Clean + Front Squat + Push Press)
Hamstring Curl

Post time and loads to comments:

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Thursday: 101917 (1-2)


Warm-up:

Warm-up:
10 Minute Easy Run
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride

MetCon:
3 RFT:

Gymnastic: 10 Ring Dip
Weightlifting: Barbell Complex (6 Power Clean + 6 Front Squat + 6 Push Press) 135/95#

Post time to comments:

Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Run

Friday: 082517 (1-7)


Warm-up:

Warm-up:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride

Gymnastic/Weightlifting/Monostructural:
MetCon:
AMRAP 10:

10-20 Alternating Split Lunge
4 Power Clean (80% of 1RM)
200m Run

Post total number of rounds to comments:

Cool-down:
10 minute Easy Run

Thursday: 081717 (1-11)


Warm-up:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride

MetCon:
AMRAP 10:

3 Power Clean (135/95#)
200m Run
15 Barbell Pushup

Post total number of rounds to comments:

Cool-down:
10 minute Easy Run

Saturday: 080517 (1-3)


Warm-up:
10 minute Easy Run

MetCon:
AMRAP 20:

Curtis P Complex
5 Power Clean
6 Lunge
4 Shoulder-to-Overhead

Post total number of rounds and load to comments:

Cool-down:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride

Saturday: 150214


Strength: Find 1RM
Back Squat:

Assistance: (Pick One) 3-4 sets of 2-6 reps
Front Squat:
Paused Back Squat:
Speed Squat:

MetCon:
Curtis P Complex:
6 Power Cleans
6 Lunges
6 Push Press

Start with 65# and add 10# after each round. Rest 2 minutes per round. Continue Complex until you cannot finish unbroken. Post weight per round to comments:

Saturday: 150131


Pull Exercise: (Pick One) Work up to x2-6 @9 RPE (Fatigue Drop) 4-6%
Barbell Row:
Clean High Pull:
Clean Pull:
Deadlift:
Deficit Deadlift:
Hang Clean High Pull:
Hang Clean Pull:
Hang Snatch High Pull:
Hang Snatch Pull:
Good Morning:
Pendlay Row:
Rack Pull:
Romanian Deadlift:
Snatch-Grip Stiff-Legged Deadlift:
Snatch High Pull:
Snatch Pull:
Speed Pull:
Stiff-Legged Deadlift:
Weighted Pullup/Chinup:
Yates Row:

MetCon:
“The Chief”

AMRAP 3:
3 Power Cleans (135/95#)
6 Pushups
9 Air Squats

Rest 1:00 minute. Repeat for a total of 5 cycles.

Post rounds completed for each cycle:

Wednesday: 140730 (8-3)


Olympic Weightlifting:
Power Snatch: Find 1RM (#)
Power Clean: Find 1RM (#)
Snatch Balance: Find 3RM (#)

Strength:
Weighted Dip: Find 3RM (#)
Weighted Pullup: Find 1RM (#)
Pendlay Row: Find 1RM (#)

Conditioning:
2 Mile Slow Run.

Post time to comments:

Tuesday: 130305 (4-1)


WEEK 4: Day: 1

ME Upper Body:
Seated Press: Find 1RM

Accessory:
Triceps Exercise: Work up to a Heavy 3-5 (#)
Back Exercise: Work up to a Heavy 3-5 (#)

Choose one of the Following Options:

Assistance:
Shoulders Exercise: 2-3×5-20 (#)
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

or:

MetCon:
AMRAP 10:

3 Power Cleans 115/85#
6 Pushups
9 Air Squats

Post total number of rounds to comments:

Assistance:
Lats Exercise: 2-3×5-20 (#)
Triceps Exercise: 2-3×5-20 (#)
Biceps Exercise: 2-3×5-20 (#)

See EXERCISE PAGE for list of Exercises.