Time to level up!
Ideally all this is done in a single session. The class work should be done after a long break that includes food and rest.
A) warm up
Row 2k+5 rounds of Cindy
ACTUALLY DID 400 m sled drag+row 2k+4 Cindy w/strict pullups
B) build to a 5rm back squat. Then do a set at 95% and a set at 90%
ACTUALLY DID: 415×5, 395×5, 375×5
c)build to a 5rm push jerk. Then do a set at 95% and a set at 90%
ACTUALLY DID: 35, 45, 70 lb db’s x 5
D) 3 rounds:
1000m row + rest :30 + run 400 m rest 2 minutes
ACTUALLY DID: This as written. 22 minutes.
Run 800+50 ghd+50 dl 135
ADDED A 3rd MINI SESSION
Stick to program. No PRing today on you CJ or S.
A) Snatch:7 rounds
–Every 90 seconds, complete:
1 full snatch@90%ish of 1rm
B) Clean and jerk:
7 rounds Every 2 minutes
1 clean and jerk @90%ish
C) 12 minutes Front squat Work up to a 3 RM
Cal Assault bike
Supine toes to bar
Do comp programming you missed earlier this week. If you have missed no class workouts and no comp training, good news; rest today.
If you are terrible at resting, you believe more is always better and have probably developed a major weakness. Rest today so you can attack this weakness harder tomorrow.
A) 3×5 back squat
All weights should be the same. If you finish and felt like you should have lifted more. Load up more and do it again.
B) 20 min EMOM
Even-cal row 20/16
Odd-muscle up 5/3
C) 3 rounds
Rest 3 min
a) 4×1000 m row @ same pace as last week.
B) EMOM as long as needed
strict press x 3 starting at 95/65 add weight each round until failure. Then switch to push press x 3 at whatever weight you missed. The switch to push jerks x 3 until failure.
C) a lot of folks missed the
Run 100 ft + 1 legless rope climb