Take the Plunge
Apologies these aren't coming in email. My scheduler has messed it up twice now!
In 15 minutes work up to heavy 3-rep 2" deficit deadlift
Then:
3 x max reps pull-ups
5 rounds of...
20 push press @ 95 lb
20 back squat @ 95 lb
*Scale conditioning as needed.
Every minute on the minute for 10 minutes
3 Deadlift @ 225
9 box jumps 20″
Rest 5 minutes
Every minute on the minute for 10 minutes
3 Cleans @ 135
9 box jumps 20″
*Competitor: As prescribed
*Established: 185/115
*Recruit: 115/95
Work up to Heavy Press in 15 minutes
Next:
12x2 Press @ 50% of the heavy press you just worked up to...
Rest 1-2 minutes between sets
10 rounds of…
100m Row (or run)
20 double-unders
*All as written.
5 x 4 reps Single Leg Deadlift @ 60-75% of bodyweight (2 reps each leg)
3 x 10 reps straight leg deadlift @ 60-75% of bodyweight
10-8-6-4-2 Bent row (going up in weight each set)
5 rounds...
3 max distance broad jumps (pausing between each jump to reset)
10 burpees as fast as possible
Rest 60 seconds
STRENGTH
10 x 10 Front Squat @ 60%
Rest 90 seconds b/w sets.
CONDITIONING
First,
Get as far into the following sequence as possible in 3 minutes…
21-15-9
Thruster - 95lb (scale b/w 45-75lb)
Chin-ups (scale with jumping pull-ups or box assisted pull-ups)
~Rest as needed~
Next, complete the following
15-12-9
Power Clean @ 135 (scale b/w 75-115lb)
Burpees
Post results to comments.
