CONDITIONING
We are looking for a high amount of volume on Part A – meaning keep the weight very manageable. Do not go heavy unless you can seriously crank it out. Our goal is to take as MINIMAL rest as possible – leave the ego at the door.
Two Sets of each (ABAB) – 1m rest between each AMRAP.
4m AMRAP (A)
5 Swings, 5 Squats, 5 Backstep Lunges per Leg (26-53)(18-35)
4m AMRAP (B)
Max Cal Row (Ski only if more then rowers)
STRENGTH
WEEK 3
STR: 3-6×3, (optional) then either 50% for max reps or 1-3 heavy singles.
HYP: 4-6×12, (optional) then 50% for max reps.
If you want extra cardio, add in 2-4 rounds of Tabata after each lift and follow STR protocol.
*If doing Cleans or Landmine Clean and Press, always do 3 explosive reps, no matter what protocol.
ALL
3×5 Pullups
3×5 Nordic Hamstring Curls
3×10 L/R Glute Bridge Windmills
| ADV UPPER 3×8-12 DB Chest Presses 3×12-15 DB Flys 3×12 DB Row |
ADV LOWER 3×6-8 Front Foot Elevated Split Squat 3×5-10 Nordic Hamstring Curls 3×12 KB Good Mornings |
ADV POWER 3×3 L/R SA KB Clean and STRICT Press 5×5 KB Swing 3×3 Standing Rotational MB Punch to Floor |
ADV BACK 3x Max Pullups 3×15 Seal Rows 3×10 DB Shoulder Presses |
FINISHER
5min – Double Under Practice – if you set a new PR go ring that bell!