Push Jerk (week 4 of 4) EMOM 10:00 O: 1 Push jerk (Start around 65-67%) E: E: 8 Bent over flys + 10 Banded face pulls Finisher: Max effort barbell overhead hold with 40% of your last push jerk. Last week! We will move to push jerk + split jerk next week Then… 12:00 AMRAP:…
5 Min AMRAP 5 Sit-ups 10 air squat 5 pushup 10 Walking Lunges 1:30 rest 5 Min AMRAP 3 Tall box jumps 30/24 6 Strict chin-ups (or banded strict chin ups) 9 V-Ups 1:30 rest — 5 Min AMRAP 7/5 Cal Bike 20 Empty barbell push press 45/35 7/5 cal bike 20 Empty Barbell Jump…
8 Sets: (week 2 of 4) 6/6 Farmers Hold Rev Lunge from 3 in plate 4-7 Chin-ups + pause with chin over bar 20 Banded triceps ext 20 Banded crunch Then… For time: 20 TTB 40 Alt Hang DB snatch 80 Double unders (120 singles) – 15 TTB 30 Alt Hang DB snatch 60 Double…
8:00 AMRAP: :20 Sec Row 5 I-Y-T 5 Empty BB Snatch grip Deadlift 4 EMpty BB Back Rack Alt Lunge Steps Then.. Snatch complex: EMOM 10:00 Odd: 5 Snatch pulls Even: 2 Power Snatch Build in weight for the power snatch. The snatch pull weight does not need to be exact, make it easy to…
Every 1:45 x 6 (week 2 of 6) 5 Back squats Set 1: 65-67% Set 2: 69-72% Set 3: 75% Set 4: 77% Set 5: 77% Set 6: 10 back squats @ 52% of your 1rm Then… 4 Rounds: 2:30 on/1:00 rest Bar Facing Burpees Power Cleans Pull Ups Pick up where you left off…
5 Rounds: 15/12 Cal Row 15 Sumo DL high pull 95/65 15 Weighted Hanging Knee Raises 15/12 Cal Bike 15 Front Squats 95/65 15 Weighted Bench Dips Rest 1:00
40:00 AMRAP: Cal row DB Incline Bench DB Chest supported rows KB Swings 70/53 Sit-ups anchored.
week 3 of 4) EMOM 10:00 Odd: Push jerks (Start around 60-65%) Even: 4/4 Gorilla rows Finisher: Max effort set of bradford press with the empty barbell Then.. 18 min emom: 3 rounds min 1: cal row min 2: wall balls min 3: cal bike min 4: deadlifts min 5: pullups min 6 rest
3 sets: 10 KB shrugs (heavy) 20 banded pulls – aparts 20 green banded hamstring curls. 1:00 wall Sit Then… For Time: 50/42 Cal row 15 BB strict press 10 BB curls 5 down/backs Farmer Carry 70/53 40/32 Cal row 15 BB strict press 10 BB curls 5 down/backs Farmer Carry 30/24 Cal row 15…
Every 90 x 8 Sets: 12 Min total (week 1 of 4) Set 1: (0:00 – 1:30) DB Rev Lunge from 35# plate Set 2: (1:30 – 3:00) BB curls with controlled descent Standing BB tricep ext. V-ups Then repeat 3 more times… for 4 total sets Move for quality today. We will continue to…
