1) Build up to a heavy 2 Clean Pull + 1 Full Clean+ 1 Front Squat + 1 Jerk.
2) Clean Pulls- 3x6 at 87% 1rm clean.
3) Back Squat- 4x4 with 2 second pause in bottom. Build up to a max for the day.
4) Bent Over Dumbbell Row- 4x10
Friday 9-28-18
1) Single arm DB Press- 4x10
2) Dips- 4x8
EMOTM 18
21,15 Calorie row
10 Wide Stance, Narrow Grip OHS w bar( Light to moderate, unbroken)
10 Hanging windshield wipers
Pump Party:
Hammer Curls- 5x10
Skull Crushers- 5x10
Thursday 9-27-18
1) Conventional Deadlift- 4x10
2) BB Glute Bridge- 4x10
“Rising Against”
20 Minute Amrap
5 Power Cleans 185/105
5 Push Jerks 185/105
20 Wall Balls 20/14
Accessory: Weighted Planks- 4x:30
Wednesday
1) Strict Chest 2 Bars w 2 second pause- 4x8
2) Supported DB Bent Over Row- 4x10
3) Dumbbell Shrug- 4x10
“Back at it”
4 Rounds
Minute 1- 8 Ring Rows (3,1,x,1)
Minute 2- 20 Ab Mat Sit Ups
Minute 3- 21/15 cal Assault bike
Minute 4- 15 Box Jumps
Tuesday 9-25-18
1) Back Squat- 5x10
2) Front Rack Walking Lunges- 4x20
3) RDLS- 4x12
“Dirty Deeds”
Buy in 100 Double Unders
50 Full Snatch with bar
40 Burpees over bar
30 Kettlebell Swings 70/55
20 Burpees over bar
10 Kettlebell Swings 70/55
Cash Out: 100 Double Unders
Monday 9-24-18
1) Bench Press- 4x10
2) Snatch Grip BTN Push Press- 4x8
“Wayne’s World”
21-15-9
HSPU
Power Clean 155/105
Pump Party:
Dumbbell Lateral Raise- 5x10
Bench Dips- 4x12
Friday 9-21-18
Skill Conditioning
Every 2:00 x 6 Rounds:
200 Meter Run
Max Push Press@50%1rm Until the 1:30 Mark. Rest 30 seconds and repeat.
"Body Armor" 4 Rounds.
A) Dumbbell Strict Press: Build to a Heavy Set of 7
B) Dumbbell One Legged Deadlift: Build to a Heavy Set of 5 (Each Side)
C) Weighted Strict Pull-up: Build to a Heavy Set of 3
D) Turkish Get-Up: Build to a Heavy Set of 1 (Each Side)
Thursday 9-20-18
Goat Day- Work on some sort of skill, mobility, foam rolling or make up work.
Wednesday 9-19-18
1) Front Squat- Build to a moderately heavy set of 10. The goal is heavy stimulus. Resist the urge to try and PR.
“Fight Club”
3 Rounds, For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24/20)
1 Minute Pull-ups
1 Minute Assault Bike Calories
1 Minute Rest
Accessory: 4x15 walking lunges weight if possible.
Tuesday 9-16-18
Strength
1) Snatch Waves – 2@65%, 2@70%, 1@75% for 3 waves.
2) Clean & jerk Waves – 2@65%, 2@70%, 1@75% for 3 waves.
4 Rounds for time
20 Alternating hang below knee dumbbell snatch 50,35
12 Box Jumps
12 Dips
Accessory:
4x12 skull crushers
4x12 tricep ext