Tuesday 20150623

STRENGTH

Work up to heavy Jerk (1RM if possible) in 15 minutes…not a second longer.

POWER

With today’s heavy jerk…

  • 3 x 5 @ 50% 
  • 3 x 3 @ 80% 
  • 3 x 1 @ 90%

Next: 

3 rounds of…

5 Knee Jumps to 8" plate
10 deadlifts @ 30%

Monday 20150622

CONDITIONING 

2 rounds for time of...

5 pull-ups
10 kettlebell swings @ 1.5 pood
15 box jumps @ 24"
20 push-ups
25 sit-ups
30 burpees

~Rest 10 Minutes~ 

5 rounds for time of...

5 Bench Press*
5 Power Clean*

*Goal weight is your bodyweight on the bar, use more or less depending on your abilities. 

Saturday 20150620

POWER 

6 x 1 Rep of... 

Push Jerk (HEAVY) 

Move up in weight each set getting to 95-100% of Push jerk. If you don't know a max Push Jerk, just start light and move up safely and intelligently. Recommend wrist wraps. NO SPLIT JERKS! 

WORKOUT 

As many rounds as possible in 17 minutes of... 

60 seconds plank
50 wall balls 20/14
40 burpees
30 Box Jump 24"/20"

Friday 20150619

STRENGTH

In 6 minutes…

Work up to "90 second” 1 RM Deadlift

“90 second” 1 RM - Make sure you thoroughly warm up (10 minutes), then work up to a heavy set of five, then a heavy set of three before moving to your 1RM attempts. How it works: Have all your weight ready, and you will be trying to find your 1 RM in 6 minutes, with an attempt every 90 seconds (5 total attempts).

Looks like:

0:00 - Heavy 1 rep max attempt...
1:30 - Heavier 1 rep max attempt...
3:00 - Heavier 1 rep max attempt...
4:30 - Heavier 1 rep max attempt...
6:00 - Heaviest 1 rep max attempt...

It may not represent your true 1 RM, but it is a good test. It calls on your physical readiness and ability with short rest periods and high CNS demand. Don’t mess around with this one. An attempt starts at exactly each 90 second mark. If you aren’t ready, you miss an attempt and pick it up at the next one. 

Then…

10 x 10 pull-ups (scale as needed) 

UNDEFINED POWER OUTPUT

Every minute on the minute for 20 minutes

Odd minutes – 5 Handstand Push-ups
Even minutes – 20 double unders

*Pick scaling based off your ability: Scale handstand push-ups as either elevated box push-ups or push-ups, as needed. Scale double under as 4x single unders or 2x single unders, as needed.