If you are a competitor who wants to compete do A-C before you do class. If you don’t want to compete you can do the class and then A-C if you want to do it all in one session.
warm up: 2k row + 5 rnds of Cindy
A) Back Squat: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
B) push jerk: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
C) 3 rounds
row 1000m + :30 rest + 400m run + 2 min rest
2×800, 4×400, 6×200, 4×400, 2×800 (do this with partner. Rest while they run. Run while they rest.)
Do class or<…
A) Clean from the blocks (At the knee): Work up to a 3 RM. Then 3 reps @ 95% 3RM, 3 reps @ 90% 3RM.
B) Clean deadlift: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
C) Bent over row: 3-5 sets x 5 reps within 90% of 5 RM on Tuesday
D-Z) lots of conditioning.
A) Snatch: 10 rounds – Every 90 seconds, complete:
1 snatch (90-95% 1 RM)
Rest 5 min
B) Clean and jerk: 10 rounds – Every 2 minutes, complete:
1 clean and jerk (90-95% 1 RM)
Rest 5 min
C) 15 min cap Front squat: Work up to a 3 RM
D) 3 rounds
Run 400 m with medball+50 yard yoke carry 395/275
*For the snatch and clean and jerk, all 10 singles must be down in the 90-95% range. Your call on the exact %, but warm up sets below 90% do not count towards the reps. With that said, if it just isn’t there today, decrease the percentages and get 10 solid reps in. For the front squats, you should be warm from the cleans, so establish a 3 RM in as few sets as pos…
you should feel like resting.
If you don’t, it’s because for whatever reason you’ve missed something from Monday through Wednesday. If that’s the case, do that which you missed.
A) Back Squat: 3 x 5 reps at 90% of 5 RM on Monday
ATTENTION: If you found a true 5rm and have done programming as written… These will crush your soul.
B) Power jerk: 3 x 5 reps at 90% of 5 RM on Monday
C) Bench press: Work up to a 5 RM. Then 5 reps @ 95% 5 RM, 5 reps @ 90% 5 RM.
D) 1 mile assault bike+20 strict pullups(singles not allowed) 1 mile assault bike+20 strict chin-ups(singles not allowed) 1 mile assault bike+20 bar muscle ups
Second session: preferably after A-D and a nice rest with food in between including a recovery shake and a meal.