Month 13: Week 3

 

DAY 1

A. Back Squat (20X1)

  • 85% x 5+ (goal, at least 5, but not to failure ~2-3 left in tank)
  • Drop 2 Sets x half the reps of the AMRAP
  • If you get an odd number, round reps up or down based on feel

B.  Box Jump (standing)

  • BW 3 Sets x 3
    • tall, but landing as high and as softly as able
      • rest ~2-3 minutes between sets

C.  3 Rounds For Time

  • Row x 400 Meters
  • Air Squat x 30
  • Hands Release Push Up x 15

D. Foot Drills x 10 Steps/Pair

DAY 2

A. Snatch + OHS 

  • 74% 3 Sets x (1+1) OTM
  • 76% 3 Sets x (1+1) OTM
  • 78% 3 Sets x (1+1) OTM

B. 45 Degree Lunge

  • 2 Sets x 16 (8/side)
    • bar on back, or DB in hands
    • lunge forward and to the side at 45 degrees
    • rest 2 minutes between rounds

C. 3 Round Superset (60 Seconds rest btwn exercises and between rounds)

  • Inverse Row
    • BW x 10-12 at challenging angle
      • bend knees to Bridged Inverse Row if needed to accomplish 10-12 reps
  • 1-arm Push Press (30X1)
    • x 10/side 
      • slightly heavier than last week

D. Tabata: Abmat Sit Up

  • 8 Rounds: 20 Seconds Work/10 Seconds Rest

DAY 3

A. Conventional Deadlift

  • Build to a challenging set x 8
    • drop 2 Sets x 5 at 8 rep weight
      • non touch and go-slightly heavier than last week

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

  • 1-arm Waiter Carry x 50 Meters/side
    • slightly heavier than last week
  • Med Ball Twist x 20 (10/side)

C. 12 Minute EMOM

  • 1st Minute: Burpee Over KB x 10 *tilt handle of KB down to prevent tripping
  • 2nd Minute: Goblet Squat 24kg/16kg x 15
  • 3rd Minute: Row/Bike x 20 Seconds *can alternate each round

DAY 4

A. Clean + FS

  • 74% 3 Sets x 1+1 OTM
  • 76% 3 Sets x 1+1 OTM
  • 78% 3 Sets x 1+1 OTM

B. Front Squat (20X1)

  • 85% x 5+ (goal, at least 5, but not to failure ~2-3 left in tank)
    • stop before any loss of posture-no drop sets

C. 2 Rounds Superset (60 Seconds rest btwn exercises/2 Minutes rest btwn rounds)

  • 1-arm High Pull x 10/side ~4-5 left in tank
    • light-moderate, pull only as high as feels comfortable
  • Hang Knee Raise x 10-12
    • pause 1 seconds at the top

D. 2-arm Farmer Carry

  • 3 Sets x 50 Meters (moderate-challenging)
    • can pair up with a partner using similar weights
      • slight bend in the elbows w/ an upright posture

DAY 5

A. Split Jerk

  • 74% 3 Sets x 2 OTM
  • 76% 3 Sets x 2 OTM
  • 78% 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)
  • Arch Hold x 20 Seconds
  • Double Under x Max in 30 Seconds

C. 3 Rounds MISS "Moderate Intensity Steady State" 60 Seconds Work/60 Seconds Rest

  • Shuttle Run x 25-50 Meter Lengths
  • Plank Burpee + Lateral Box Step Over 24"/20"
  • Power Clean 135#/95# 
    • keep pacing just above conversational

D. Walk Cool Down 

DAY 6

A. Snatch (floor)

  • 80% 4 Sets x 2

B. Front Squat + Push Press + Power Jerk + Split Jerk

  • 50-55% 3 Sets x (4+3+2+1)
    • % of C&J

C. 12 Minute AMRAP

  • RKBS 24kg/16kg x 21
  • Hands Release Push Up x 15
  • Box Jump x 12