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6 alternating sets, starting a set every 2 minutes, of:
A1. 6 Back Squats @ 65% (30X1 tempo) A2. 3 Front Squats mini deload week mid cycle: ALTERNATING EMOM B.For Time: Death March50 meters@ 40/20 lbs 40 Barbell Hip Bridges@ 40/20 lbs 30 Toes to Bars 40 Renegade Rows @ 40/20 lbs 50 Dumbbell Floor Presses@ 40/20 lbs
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In teams of 2:
A.3 Rounds for Time: 60 Wall Ball Shots@ 20/14 lbs Row500 meters Rest 3 mins then In teams of 2: B.2 Rounds for Time: 100 Double-Unders 40 Toes to Bars Rest 3 mins then In teams of 2: C.3 Rounds for Time: 60 Hang Power Cleans@ 115/80 lbs Run400 meters Rest 3 mins then In teams of 2: D.2 Rounds for Time: 30/20 Calories of Assault Bike 40 Front Squats@ 115/80 lbs A.Every 2 minutes, for 12 minutes (6 sets):
2 Pause Back Squats@ 70%(32X1 tempo) Rest anywhere from 90 seconds to 2 minutes after every effort Rest 3 minutes then do part B B.Front Squat Set 1 – 10 reps @ 60% Set 2 – 8 reps @ 65% Set 3 – 6 reps @ 70% Set 4 – 4 reps @ 75% Set 5 – 2 reps @ 80% Rest 90 seconds between sets C.For Time: Run1600 meters 20 Pull-Ups 200 Double-Unders 10 Chest-to-Bar Pull-Ups 50/40 Calories of Rowing 5 Bar Muscle-Ups A.Every 2 minutes, for 16 minutes (8 sets):
Overhead Squat Set 1 – 3 reps Set 2 – 3 reps Set 3 – 2 reps Set 4 – 2 reps Set 5 – 1 rep Set 6 – 1 rep Set 7 – 1 rep Set 8 – 1 rep Find your heaviest single for the day B.For Time: 50 Power Snatches@ 65% Working at a TABATA style format C.For Time: 50 Squat Cleans@ 65% same format as B A.Every minute, for 12 minutes (12 sets):
Pull-Up Set 1 – 1 rep Set 2 – 2 reps Set 3 – 3 reps Set 4 – 4 reps Set 5 – 5 reps Set 6 – 6 reps Set 7 – 7 reps Set 8 – 8 reps Set 9 – 9 reps Set 10 – 10 reps Set 11 – 11 reps Set 12 – 12 reps if you miss a minute... repeat that same number on your succeeding minutes after you rest a full minute from the minute you did not complete B.25-20-15-10-5 Reps for Time Box Jump24/20 inches Russian Kettlebell Swing @ 32/24 kg AbMat Sit-Up Run120 meters A.Every minute, for 11 minutes (11 sets):
Handstand Push-Up Set 1 – 5 reps Set 2 – 4 reps Set 3 – 3 reps Set 4 – rest Set 5 – 5 reps Set 6 – 4 reps Set 7 – 3 reps Set 8 – rest Set 9 – 5 reps Set 10 – 4 reps Set 11 – 3 reps Rest a full minute in between each wave. Numbers suggested are based on Max number of 10-12 pull ups. add or subtract - 1 rep for every 3 reps of your max rep HS push up number. B.Every 2 minutes, for 20 minutes (10 sets): Split Jerk Set 1 – 3 reps Set 2 – 3 reps Set 3 – 3 reps Set 4 – 2 reps Set 5 – 2 reps Set 6 – 2 reps Set 7 – 1 rep Set 8 – 1 rep Set 9 – 1 rep Set 10 – 1 rep find a heavy single C.21-15-9 Reps for Time Clean and Jerk@ 115/75 lbs Burpee over the Barbell A.Every 2 minutes, for 18 minutes (9 sets):
Back Squat Set 1 – 6 reps @ 65% Set 2 – 4 reps @ 70% Set 3 – 2 reps @ 75% Set 4 – 6 reps @ 70% Set 5 – 4 reps @ 75% Set 6 – 2 reps @ 80% Set 7 – 6 reps @ 75% Set 8 – 4 reps @ 80% Set 9 – 2 reps @ 85% WEEK 4 B.Front Squat 4 sets of 5 reps Rest as needed do heavier than last week's loads C.For Time: 50 Dumbbell Thrusters@ 50/35 lbs 40 Burpees 30 Toes to Bars 20 Dumbbell Squat Cleans @ 50/35 lbs 10 Man Makers@ 50/35 lbs Working only in TABATA format 20/on 10/off until all reps per movement are completed In teams of 2:
A.Barraza As Many Rounds and Reps as possible in 18 minutes: Run200 meters 9 Deadlifts@ 275/185 lbs 6 Burpee Bar Muscle-Ups Run together and share the reps any way you want A.Every 2 minutes, for 10 minutes (5 sets):
3 Pause Back Squats@ 70%(32X1 tempo) Rest anywhere from 90 seconds to 2 minutes after every effort Rest 3 minutes then do part B. B.Front Squat Set 1 – 10 reps @ 65% Set 2 – 8 reps @ 70% Set 3 – 6 reps @ 75% Set 4 – 4 reps @ 80% Set 5 – 2 reps @ 85% Rest 90 seconds between sets C.Every minute for 15 minutes (5 rounds): Minute 1 50 Double-Unders Minute 2 20 Wall Ball Shots@ 20/14 lbs Minute 3 5 Bar Muscle-Ups A.Every 90 seconds, for 9 minutes (6 sets):
Heaving Snatch Balance Set 1 – 3 reps Set 2 – 2 reps Set 3 – 1 rep Set 4 – 1 rep Set 5 – 1 rep Set 6 – 1 rep Find your heaviest single for the day B.Power Snatch 4 sets of Max reps @ 60%Rest as needed Set 1 - Max reps in 60 seconds (rest 2 minutes) Set 2 - Max reps in 45 seconds (rest 90 seconds) Set 3 - Max reps in 30 seconds (rest 1 minute) Set 4 - Max reps in 15 seconds Rest 5 minutes then begin part C C.Every 2 minutes, for 8 minutes (4 sets): Max Hang Power Cleans@ 60% Set 1 - Max reps in 60 seconds (rest 2 minutes) Set 2 - Max reps in 45 seconds (rest 90 seconds) Set 3 - Max reps in 30 seconds (rest 1 minute) Set 4 - Max reps in 15 seconds D.For Time: 60 Burpee Box Jump-Overs24/20 inches every 2 minutes do one rope climb |
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September 2019
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