Day 1
A. Deadlift 5x5 170#
Rest 3 min btwn sets
B. BTN Press (21X1) 2x6 (tough but steady @ strong tempo)- 55#, 65#
Rest 2 min
+ Push Jerk 3 x 6,4,2 (maximal on x 2: goal is zero press outs: focus on aggressive feet!) Rest 1-2 min 105, 115, 120
C. Seated Box Jump 7x 1.1.1. (eyes up, chest up feet come off the ground as arms propel you forward) right back up once you get down (though do take a sec to set yourself) Sat on 16# box, jumped to 32”
D. Back Extension 3x8 (unloaded)
Day 2
WARMUP FOCUS: first pull
A. 2-Position Clean x Establish a heavy single (first clean from the floor focusing on weight transfer in first pull & maintaining back angle from floor to knee + hang clean from below knee focusing on creating leverage over the bar)
120#
B. EMOM 24 minutes
1st min Wall Ball x 20 seconds
2nd min: KB Snatch 3/arm (tough)
3rd min: C2B Pullup 6-7
C. GHD Sit Up 3x12 10# WB
Day 3
A. Front Squat 10x2 (Focus on speed with ~55% with chains) 90# plus chains
B. Muscle Snatch 5x3 (every other set of FS; moderate-heavy) 65#
C. 30 MIN AMRAP
3 x Sandbag Run 40 meters x 2
1 x Bar Muscle Up
8 x 1 Burpee + 1 Stone Over Blocks 60# + 1 Crawl Over (jerk blocks at eye level)
This was awesome. I didn’t keep track of the rounds- I was in a hurry to finish before I had to coach.
(hmmm I want Deadlift intensity day to come a day after rest day? does this mean we switch 4 and 5)
Day 4
A. Deadlift (2010) x 5 RM (we want to allow room for improvement after the first intensity day, that’s why I’ve given the tempo here; if you feel like you have a little more left in the tank that’s OK)
195#- definitely had more left in the tank
B. Muscle Ups 5x1 (let’s chat to figure out the best approach for this based on MU history)- very close, did 5 attempts with long arms- feeling much more confident here.
C. 7 Rounds
3 DB Squat Clean + 3 DB Push Press (tough; 35-40#?)
Sprint 40 meters x2
Rest 3 minutes
:36
:35
:33
:33
:32
:29
:27
Felt a little nauseaus after this- fun workout. First time I have sprinted since the toe incident.
D. GH Raise 3x 6-8 (add load as able)
BW, 10#, 15# all by 8
Day 5
A. 5 x Every 2 Minutes
1 Clean and Jerk x begin at 80% and add load as able; do not exceed 95%
115-135
B. 10 MIN AMRAP
8 Hang Squat Clean 95#
16 GHD Sit Ups
8 Rings Dips
40 Double Unders
