Warm-Up
A) Block Warmup 7:00 min running clock
0:00-3:00
4 Knee Raises
3 Push-Ups
40 yd Sprint
3:00-4:00
Rest
4:00-7:00
1 Wall Climb
5 Kipping Ring Dips
10 Lunges
*Sub ring dip with bench dip
B) 200m Farmer Carry for time, 53lb/35lb
Strength
Strict Press
A) 1 set x 5 reps @ 70% of Heavy Single
B) 1 Set x 5 reps @ 90% of set (A)
C) 1 Set x 8 reps @ 85% of set (A)
Objective- Match your reps in sets (A) and (B).
– Rest 90 sec between sets
* Heavy singles are generally 90-95% of an athletes 1 Rep Max (or +5lbs previous session)
Program weight increases from week 1
Strength Tip
Keep your elbows down and slightly forward of the bar. Maintain lumbar stability and avoid over-extending at the top of the movement
Workout
20:00 AMRAP:
200m Run holding medicine ball, 20#/14#
15 Medicine Ball Cleans, 20#/14#
12 Knees-to-Elbows
9 Burpee