Day 1
Back Squat 1RM
- then
8 x 65%
6 x 70%
4 x 75%
Shoulder Press 5RM
- then
5 x 3 @ 90% of 5RM
6 Rounds
Every 90 seconds
3 Heavy Push Jerks
6 Strict Pull-ups
3 Broad Jumps
Today's Back Squat 1RM shouldn't be a true, all out 1RM, but rather, the heaviest single you can do without needing a spotter. Warm Up with a few sets of 5, a couple 3s, then keep doing sets of 1, increasing weight until you hit a number that was very heavy, but 100% solid/deep/technically sound.
Then work up to the heaviest set of 5 you can in the press. (Again, with perfect form, no leg drive, no lean back, etc). Then take off 10% and hit 5 sets of 3 reps.
Finally, for the metcon, use a heavy weight that you can confidently do all 6 rounds with unbroken reps. This is NOT your 3 rep max, just a heavy-ish weight. As always, good technique is more important than going heavy. For the pull-ups, if you cannot perform 6 unbroken reps, use the thinnest band that allows you to do so. With all strict pull-ups, pause at the bottom, keep your gaze forward, your next in a neutral position, and aim for throat-to-bar.
Day 2
Deadlift 1RM - WITH PERFECT FORM
Power Snatch
8 x 2, ascending - stay under 75% - work on explosiveness
5 Rounds
5 Pendlay Rows
- Rest 30 sec
6 Lateral Burpee Box Jumps
- Rest 30 sec
5 Hang Power Snatches
- Rest 30 sec
I cannot stress enough that we need a PERFECTLY flat back for today's deadlifts. It is likely today's lift will NOT NOT NOT be a PR. I want to see how heavy we're able to lift with a flat back, and base all of our lifts on that number. Film your reps if needed.
Power Snatches - 8 sets total. Start light, finish around 75% of your 1RM. We're looking to be as fast and explosive as possible today. Don't go heavier if these feel easy, they should.
Pendlay rows - https://www.youtube.com/watch?v=ZlRrIsoDpKg
Lateral Burpee Box Jumps - https://www.youtube.com/watch?v=MAghJ2YwJ8k
Hang Power Snatch - https://www.youtube.com/watch?v=K6QunmuTZOQ
Day 3
Back Squat (Based on Day 1's 1RM)
10 x 55%
8 x 60%
8 x 65%
8 x 70%
Bench Press 5RM
- then
5 x 3 @ 90% of 5RM
5 Rounds
6 DB Thrusters (heavy, but unbroken)
6 DB Walking Lunges (Chest up!)
- Go directly from Thrusters into lunges. Rest briefly between rounds. Just long enough to perform each round with unbroken reps.
From here out, ALL back squat percentages will be based on your day 1 1RM
Today's Bench Presses should be approached just like Day 1's Shoulder Presses. Be smart, use a spotter.
Metcon - Every round, we want to see 12 unbroken reps. Do 6 thrusters, right into 6 lunges, then rest briefly, and repeat for a total of 5 rounds. Go as heavy as you can.
Day 4
Power Clean
6 x 3, ascending - stay under 75% - work on explosiveness
Pull-ups, max reps
Chin-ups, max reps
Pull-ups, max reps
Chin-ups, max reps
5 Rounds
Every 2 minutes
12 Heavy KB Swings
8 Lateral Parallette hops
50m Sprint
Approach today's power cleans like Day 2's Power Snatches. 6 total sets. Work up to 75% and aim to be a fast and explosive as possible.
Pull-ups / Chin-ups - 4 sets for max reps, strict. Use a band if you can't do 5+ unbroken reps. rest 90+ seconds between attempts. (Pull-ups, palms facing away, Chin-ups, palms face towards you)
Metcon - Use the heaviest kettlebell you can perform unbroken rounds with. Hop laterally over the hurdle back and forth until you have completed 8 total hops then immediately Sprint 50 yds
