Strength
Power Clean & Jerk 8x4
8 sets of 4 Power Clean and Jerks (1 set every 1:30)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.
WOD
"Scrabble"
EMOM 16:00
Minute 1: 200m Run
Minute 2: Max Single Unders
Minute 3: Max Kettlebell Swings 55#/35#
Minute 4: Rest
Score = Single Unders + Kettlebell Swings for each of the 4 sets
WOD
"Monopoly"
4 sets:
3:00 AMRAP
10/8 Calorie Row
10 Box Jumps 20"
10 Dumbbell Push Press (50s/35s)
- Rest 90 seconds between sets. When starting the next set, resume where you left off.
Accessory
Strict Pull-ups: Week 6
This is the LAST WEEK of our Strict Pull-up strengh cycle! It's testing day!
Strength Test:
Freedom: 1RM weighted Strict Pull-up
Independence: max unbroken unweighted strict pull-ups
Liberty: Find the lightest band that you can do one strict pull-up with
Scoring: note your level and score achieved.
Ongoing Homework: we have created some homework for any athlete that wishes to continue with their strict pull-up strength to either work towards getting their first strict pull-up or to build strength in their current abilities. You can view the suggested homework here: https://bit.ly/4dKGr86
WOD
“It's lights out and away we go!”
Partner “BRADSHAW”
Teams of 2 For Time:
10 rounds (each/1:1)
3 Handstand Push Ups
6 Deadlifts 225#/155#
12 Pull-Ups
24 Double-Unders
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.
Strength
Back Squat for load:
#1: 10 reps @ 55%
#2: 5 reps @ 65%
#3: 5 reps @ 75%
#4: 5+ reps @ 85%
On the final set (5+), push for a few more reps within your limits without going to failure. Stop 1-2 reps before form breaks down (or stop at 5 if needed).
Reminder that the above percentages are based on your training max, which is 90% of the heavy single weight that you found. For athletes going through the cycle for the second time we are adding 5-10lbs to our 90%. For example, if your heavy single was 200, then you would use 180 (185-190 for the second time through) as your training weight. Therefore, all of the above percentages would be based on 180 (185-190 for the second time through).
WOD
"Max Verstappen"
Every 1:00 (14:00)
Min 1: 40-seconds Max Calorie Row
Min 2: 40-seconds Max Wall Balls 20#/14#
*Score is total reps of both movements combined.
