PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 60 seconds
Passive Hang on Pull-up Bar x 30 seconds
Dumbbell Waiter’s Carry x 50ft/arm
Followed by…
Two sets of:
“Depth Drop Series”
Depth Drop x 1
Depth Drop + Max Height Jump x 2
Depth Drop + Broad Jump x 3
Then…
A.
Every 90 seconds, for 18 minutes, complete (12 sets):
Behind the Neck Jerk x 1 @ 70-80%
Depending on preference, you can choose either split jerk or push jerk but focus should be on mechanics.
B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Chest-to-Bar Pull-Ups
12 Alternating Dumbbell Snatches (50/35 lbs)
12 Single-Arm Dumbbell Push Presses (50/35 – Left Arm)
12 Single-Arm Dumbbell Push Presses (50/35 – Right Arm)
RX
A: 205-215-225 x4
B: 4 +6
215-225-235×2-245-250-255×2-260×2-265×2
6-+12 RX
105-120lbs split jerk
5+2
A. 165-185-195-205-205-215-215-220-220-220-220-220
B. 5 rounds + 4 C2B Rx
Warm up ✅
Went for a max height box jump, standing.
51”
A:
4 sets @225
4 sets @255
4 sets @275
B:
6 Rnds + 18 reps Rx
Rx: 155, 175, 185, 195, 195, 200, 200, 200, 200, 205, 210, 210
Rx: 3+ 25
A. Behind the neck push press up to 180. Don’t like lowering weight to back of my neck.
B. 4 rounds even.
175 power jerk. 185 split
Amrap 8 min
8 of everything
2 sets
A. 165(1-4)/175(5-7)/185(8-10)/195 (11-12) 2 reps
B. Pull ups/chin ups x12, 55lb db
4rds 24 reps
A. 60 – 73 kg
B. 4R + 36. Adapted
I don’t have DB, so changed DB Snatches to KTB Swing 24kg, and DB push press to KTB push press 16kg.
A. Behind the neck Jerk x1
85#,95,100,85,95,100,85,95,85,85,85,85
***felt like I was pushing the bar and not driving it…backed the weight off to work on that.
B. AMRAP 12 min RX – 3R+3reps
12 C2B – all kipping singles
12 Alt DB Snatches @ 35#
12 SA DB PP Left
12 SA DB PP Right
Warmup done ✅
A. Behind the neck Jerk x1 every 90 secs
Worked up to 72kg after 6 sets and stayed there. Def felt smoother than last week, based off 90kg 1RM
B. RX
5 rds flat
Felt like a bit of a grind this one, shoulders def done after yesterday as well!
C. Travis’ core workout #1
Holy Smokes 5 rounds is outstanding Al. I kept thinking “this is one of those workouts that you just want the time to fly by…and it doesn’t”. I felt a bit weak today (and by a bit I definitely mean a lot)!
Thanks Candy 👊🏻 I’m sure one of the younger pups will come along later and smash it!! Perhaps getting up at 0300 and training means you haven’t got as much energy??