Sat
“Partner Bull”
With a Partner
Two rounds of:
• 200 Double-unders
• 135/95 pound Overhead squat, 50 reps
• 50 Pull-ups
• Run 1 mile
Split the Double Unders,OHS and Pull Ups any way you like.
Both Partners run both miles.
Sun
5 Rounds
20/15 Cal
15 Box Jump Over
Squat Cleans
Round 1 7 Reps@ 135/105
Round 2 6 Reps@ 155/125
Round 3 5 Reps@ 185/135
Round 4 4 Reps@ 205/145
Round 5 3 Reps@ 225/165
Monday
Same rep scheme as last week, we will start a new Strength Cycle after Murph next week.
Back Rack Lunges for load:
#1: 5 reps
#2: 5 reps
Tempo Back Squat 32X1 for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
Control the weight on the way down, make it last 3 seconds.
Sit in the bottom for 2 seconds.
eXplode out of the bottom.
Rest at the top for 1 second.
Do that for 5 reps and it should take 35-45 seconds depending on how fast your X is.
Metcon:
12 Min AMRAP
5 Chest to Bar Pull Ups
10 Push Ups
15 KB Swings
10 Toes To Bar
5 Burpees
Tuesday 5 Sets of 5 Z Press
SuperSet with 5 Deadlift sets of 5-4-3-2-1
Metcon:
15 min EMOM
Min 1 10 Wall Ball
Min 2 10 box jump 24/20
Min 3 AMRAP DB Snatch
Score total DB Snatch
Wednesday
10 Minutes to Build to a 1RM Weighted Pull Up (use a vest or DB between feet if under 40#, belt if over 40#)
If a weighted pull up isn’t feasible, 5 negative pull ups for max time.
15 Minutes to complete 10 sets of Snatch Complex
1 Snatch Complex is 1 Power Snatch, 1 OverHeadSquat, 1 Hang Squat Snatch
Build in weight 3-4x over the 10 sets.
Metcon:
2000M Row or Ski
Thursday
15 Minutes to complete 10 sets of Clean and Jerk Complex
1 Clean and Jerk Complex is 1 Power Clean, 1 Front Squat, 1 Hang Squat Clean, 1 Jerk
Also
3×5 Bench Press
Metcon:
3 Rounds
12 Deadlifts 155/105
9 Hang Clean
6 Shoulder to OverHead
330 M Run (1 Lap)
Friday
Manion
7 rounds for time of:
Run 400 meters
29 back squats 135/95
or
5 Rounds of
Manion JR
Run 1 Lap (330M)
29 Back Sqaut 95/65
