75% x 5
85% x 3
1-3 sets of singles. Shooting for a new 1RM!
*You really only get 1 attempt at at true 1RM, so make smarts jumps on the singles. Also, after a true 1RM, you’re going to feel a little “burned out” for a few days after. Totally normal. Just be sure to listen to your body.
30 Double Unders
15 Wall Balls 20/14
30 Double Unders
Part A and B repeat week to week. Track these metrics.
Build to ONE challenging set of 5 reps following below protocol
Example assuming top Deadlift set is 315 x 5
135 x 10, 205 x 6, 255 x 3, 285 x 2, Then 315 x 5
***BEGIN cycle at about 85-90% of projected 5-RM
The goal is for the FINAL set of 3 reps to be the “5-rep weight” you intend to use for Part A in the FOLLOWING week
Note 31X1 = 3 sec descent, 1 sec pause at bottom (stretched) position
2 Low Hang Power Cleans (from knee-caps)
1 High Hang Squat Clean (from hips)
6 reps EMOM x 8 min
Alternate legs each minute (so basically 4 sets of 6 per leg)
Goal is to use a weight that you would normally use for a challenging set of 12 reps
The goal is to use a HEAVY Dumbbell or KB and begin each rep from a dead-stop position with the weight resting on the ground so that the core muscles have to brace to get the weight moving for each rep.
1 Mile Run
100 DB Push Press 50/35s
*5 burpees EMOM
*Start with burpees
100 Renegade Rows 35/20lb.+
*EMOM 5 push-ups in your DBs
*Start with push-ups
Part 2.) You may use a barbell with 95/65 or 115/75lb. if you’re proficient with the bar.
Part 3.) Same as Part 1
Part 4.) In your plank position with the DBs in your hand, complete 5 reps on the right and then 5 reps on the left until you hit 100. QUALITY is important.
*If you finish anything super early, you may do sit-ups until the time is up or an ab movement of choice.