4/2
Olympic
7x1: 3-Position Clean + Jerk (r:60s) - 135x1, 1, 1, 1, 145x1, 1, 1
Strength
3x5 Push Press (r:60s) - 135x5, 5, 5
3x5 Pendlay Row (r:60s) - 185x5, 5, 5
3x5 Squat (r:2m) - 255x5, 5, 5
3x3 Squat (r:2m) - 285x3, 3, 3
Conditioning
2 Min x Distance Handstand walk - 5ft. (wow...pathetic)
3 rounds for total reps of:
1:00min ME KB swing 53# - 30, 28, 26
Then Rest 30s
1:30min ME Burpee Box Jumps 30″ - 15, 13, 13
Then Rest 30s
2:00 ME Row for Distance - 480m, 488m, 494m
Then Rest 30s
Comments
- The handstand walk will probably be removed and replaced with just a handstand hold. I feel that if you can't even hold a handstand, how can you do a walk.
- The 3-position clean SUCKED. It beats the shit out of your hands because you aren't putting the bar down. I have a nice rip in a finger pad from yesterdays snatches. The way these are done is that you do all three cleans, and then you do a jerk to finish. The cleans are progressive (just like the snatches were : floor, 1" above floor, from the hips). You still do a squat with it, just varying the height that the bar starts at.
Notes
- When you see a x(y + z) that means you will do a total of 'x' reps that are made up of y + z. Y & Z refer to the first and second exercise. Ex: 3(1+1) will mean the set will be 3 reps, and each rep is made up of 1 rep of both exercises
- When you see a x+y only, that means do x reps of first exercise, then do y reps of second exercise. EX: 3+1 will mean that the set will be 3 reps of first exercise, then immediately do 1 rep of second exercise.
- AMRAP = means either As Many Rounds As Possible (when listed with a time), or As Many Reps As Possible (when listed with a number)
- EMOM = Every minute on the minute. Look at number of sets and thats how many minutes the timer is set for.
- K2E = knees to elbows crunch
- C2B = chest to bar with a pullup
- UB = unbroken; once you stop the set is 'broken'
- SDHP = Sumo deadlift high pull
- GHR = Glute-Ham Raise
- ME = Maximum effort