Month 12: Week 2

 

DAY 1

A. Back Squat (20X1)

  • 80% x 5, 75% x 5, 70% x 8+ (goal, at least 8, but not to failure ~2-3 left in tank)

B.  2 Round Superset (60 Seconds rest btwn exercises and between rounds)

  • Broad Jump x 5
    • slightly farther than last week
  • Hands Release Push Up x AMRAP ~2-3 reps in tank
    • slightly more reps per set than last week

C.  21-15-9

  • Front Squat 115#/85# *select a weight that you can perform unbroken
  • Row (cals)

D. Foot Drills x 10 Steps/Pair

DAY 2

A. Snatch + OHS 

  • 72% 3 Sets x (1+1) OTM
  • 74% 3 Sets x (1+1) OTM
  • 76% 3 Sets x (1+1) OTM

B. Walk Lunge

  • 3 Sets x 16 (8/side)
    • bar on back-slightly heavier than last week
    • rest 2 minutes between rounds

C. 2 Round Superset (60 Seconds rest btwn exercises and between rounds)

  • Inverse Row
    • 2 Sets x 10 at challenging angle
    • bend knees to Bridged Inverse Row if needed to accomplish 10 reps
  • 1-arm Push Press (30X1)
    • 2 Sets x 10/side 
    • moderate weight

D. Tabata Air Squat: 8 Rounds

  • 20 Seconds Work/10 Seconds Rest

DAY 3

A. Conventional Deadlift

  • 3 Sets x 8 
    • non touch and go-slightly heavier than last week

B. 2 Round Superset (30 Seconds rest btwn exercises/60 Seconds rest btwn rounds)

  • RKC Plank x 20 Seconds
  • 1-arm Farmer Carry 75#/55# x 50 Meters/side
    • slight bend in elbow with an upright posture
    • slightly heavier than last week

C. 10 Minute AMRAP

  • Thruster 95# x 10
  • Run x 200 Meters
  • Burpee Over Bar x 10

DAY 4

A. Clean + FS

  • 72% 3 Sets x (1+1) OTM
  • 74% 3 Sets x (1+1) OTM
  • 76% 3 Sets x (1+1) OTM

B. Front Squat (20X1)

  • 80% x 5, 75% x 5, 70% x 8+ (goal, at least 8, but not to failure ~2-3 left in tank)
    • stop before any loss of posture

C. 2 Rounds Superset (30 Seconds rest btwn exercises/2 Minutes rest btwn rounds)

  • Row to Abs x 10 (light-moderate)
    • 2- second lowering-slightly heavier than last week
  • 1-arm Waiter Carry x 50 Meters/side (light-moderate)

D. 10 Minutes HIIT Row or Airdyne

  • 30 Seconds - Challenging, but repeatable and with good techinque
  • 30 Seconds - Easy, conversational pace
    • cool down LISS with time remaining

DAY 5

A. Split Jerk Doubles

  • 72% 3 Sets x 2 OTM
  • 74% 3 Sets x 2 OTM
  • 76% 3 Sets x 2 OTM

B. 2 Rounds Superset (little-to-no rest btwn exercises/60 Seconds rest btwn rounds)

  • I's Y's T's U's x 10/letter (light)
  • Chinese Plank x 2 Minutes
  • Side Plank x 30 Seconds/side

C. 4 Rounds MISS 30 Seconds Work: 30 Seconds Rest

  • Reverse Lunge *light weight under chin or at sides
  • Double Under
  • 1-arm Snatch 50#/30#

D. Walk Cool Down 

DAY 6

A. Snatch + OHS

  • 75-78% 4 Sets x (3+1)
    • non touch and go

B. Clean + Split Jerk

  • 75-78% 4 Sets x (3+1)
    • non touch and go

C. 14 Minute AMRAP

  • Run x 300 Meters
  • HSPU x 15 (kipping)
  • Row x 300 Meters
  • Deadlift 225#/115# x 10