Back Squat
1x5 @ 65%
1x5 @ 75%
1x3 @ 80%
1x3 @ 85%
1x2 @ 90%
1x1 @ 95%
Shoulder Press 5RM
- then
5 x 3 @ 90% of 5RM
4 Rounds
12 KB Swings
12 Push-ups
- rest 30 seconds
6 Box Jumps
75ft sprint
- rest 90 seconds
Metcon - everything should be unbroken today, so use an appropriately weighted KB. Use a high box today for the box jumps, and go directly from the 6th jump into your sprint.
12 KB Swings
12 Push-ups
- rest 30 seconds
6 Box Jumps
75ft sprint
- rest 90 seconds
Metcon - everything should be unbroken today, so use an appropriately weighted KB. Use a high box today for the box jumps, and go directly from the 6th jump into your sprint.
Deadlift 1x5 @ +5lbs
Power Snatch
8 x 2, ascending - work up to 80%
6 Rounds
Every 2 minutes...
4 Deadlifts @ 75% of todays DLx5
8 Lateral Ball Slams (30/20)
16 Double Unders
Metcon - as always, perfect technique on your deadlifts. Keep a tight back and a controlled decent, and perform these deadlifts as touch-and-go reps.
Day 3
Back Squat
1x4 @ 65%1x4 @ 70%
1x4 @ 75%
1x4 @ 80%
Bench Press 5RM
- then
5 x 3 @ 90% of 5RM
4 Rounds
6 Bench Presses
Max unbroken Push-ups
- rest 60 seconds
1 Rope Climb
Max unbroken strict Pull-ups
- rest 60 seconds
Metcon - Bench Press - Be safe here. Use a weight you can quickly/easily fire out 6 reps with. The Go directly into the max Push-ups. If you cannot do rope Climbs, simple do the Max Pull-ups. If you're scaling to a band, use one you can do 5-10 reps in the first round.
Day 4
Power Clean
6 x 3, ascending - work up to 80%
AMRAP in 10
3 Power Cleans
6 Front Squats
250m Row
Metcon - use a weight you can maintain unbroken reps with
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