2024-07-15

Mon

Behind the Neck Jerk (Do as separate singles if you’re not comfortable lowering back down)
55% 1×2 Followed by 2 Back Squat
60% 1×2 Followed by 2 BS
65% 1×2 Followed by 2 BS
70% 1×2 Followed by 2 BS
75% 1×2 Followed by 2 BS

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4 Rounds for Time
500 M Row
12 Thrusters 75/45
12 Hand Release Pushups

Tues

3 sets:
6 DB Bulgarian Split Squat
6 Jumping Bulgarian Split Squat
*Do the whole set on one leg, then switch legs. Three sets each. So do your six DB BSS on one leg, then do the six Jumping BSS.

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3 sets:
5 Bench Press (65-75%)
Max Push-ups (unbroken)
*Immediately drop into the set of push-ups after bench. Push-up set ends when you start to slow down

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3 sets:
3 Clean Pull (90%)
6 Tempo Romanian Deadlift (:04 ecc, :04 concentric)

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12 min AMRAP
18 Cals bike
15 V-ups
12 Walking Lunges
9 C2B Pullups

Wed

3 Muscle Clean + 3 Strict Press
3x(3+3) (3MC then 3SP)

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Hang Clean + Power Clean + Clean + Push Jerk
60% 1+1+1+1
65% 1+1+1+1
70% 3(1+1+1+1)

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Every 1:00 for 5:00 (As a group)
1 Clean & Jerk (75%)

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5 rounds for time
5 Burpee Box Jump Over

5 Hang Power Snatch
1 Rope climb

Thur

Snatch (As a Group)
75% 5×1
*Every 1:00 for 5:00

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1.5 Back Squat
60% 1×3
65% 1×3
70% 1×3

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Back Squat
75% 1×3
80% 3×3

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E5MOM for 20 Min
400 M Run
21 KBS
12 Pullups

*change to 20 Bike Cals
If too hot to run

Fri

Close Grip Bench Press
60% 5×3
(Based on Bench Press 1RM)

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Do all four movements as a superset with no rest between. Make sure your equipment is setup. So there are two supersets. Rest as needed between supersets

Strict Press – 2×5
Weighted Dip – 2×5
Skull Crusher (using DB) – 2×8
DB row – 2×8 (each side)

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16 Min EMOM
0:00-4:00 4 Squat Clean
4:00-8:00 3 Squat Clean
8:00-12:00 2 Squat Clean
12:00-16:00 1 Squat Clean
Increase weight every 4mins