Tuesday 4/8

'***We will be doing a Deadlift program every Tuesday for the next 10 weeks. In order to use the correct weight, you take your 1 RM and add 30# to it, then use that weight when calculating percentages. For example, if your 1 RM is 170#, and the prescription calls for 75%, you take 75% of 200# (170#+30#).

*Make sure you do both Strength 1 and 2. Strength 2 is DL accessory work

Lifting:

A. 3 x 2 Squat Clean

B. 2 x 2 Hang Squat Clean (above knee)

C. 3 x 2 Clean High Pull (from the floor pulling to about chest height, once the bar does not get that high don't add more weight; meant to be explosive and fast)

Strength 1: Deadlift

A. 1 x 2 @ 75% 

B. Every 90 Seconds for 12 Minutes:  3 reps @ 60%

* The EMOM involves speed sets meaning the bar should move as fast as possible

C. Max Unbroken 275#/185# (while maintaining good form!)

Gymnastics: MU Progression work

Strength 2: Alternating Every 2 Minutes for 24 Minutes (you choose weight)

A. Max Unbroken Strict C2B

B. 8 Bent Over Rows

C. 8 Underhand pull-ups 

D. 8 Good Mornings

*Be strict with your form here, do no sacrifice for more weight

Monday 4/7

Please keep posting if you are doing the workouts

Lifting:

A. 3 x 2 Squat Snatch

B. 2 x 2 Squat Snatch from the hang (right above the knee)

C. 3 x 2 Snatch High Pull (from the floor pulling to about chest height, once the bar does not get that high don't add more weight; meant to be explosive and fast)

Strength 1: Front Squat, 3 x 3 across

*We will be doing this for the next few weeks. Drop about 20-30# off your 3 RM, or projected 3 RM, and do all 3 sets at that weight. However, you cannot use a belt or lifting shoes. Every week, go 5# heavier than the previous week

Strength 2: Bench Press

20-10-8-6 (3-4 minutes rest between sets)

WOD: 15-12-9-12-15

Front Squats 95#/65#

Push-up

Cal on Airdyne

Sunday 4/6

Rest Day

Saturday 4/5

Lifting: 

A. 15 Minutes to find a 3 Rep Snatch

B. 15 Minutes to find a 2 Rep Heavy Clean & Jerk

*This means perform a rep then immediately do another, drop the bar from the top

**For the two 15 Minute segments, DO NOT go over the 15 minutes. Once you have warmed up, the clock starts. This is to get you used to having to work under a time constraint. Yes, it might not be as heavy as you could go with more time or rest but that is not the goal

WOD: Partner Chipper

40 Deadlifts 275#/185#

80 C2B

40 Front Squats 185#/135#

80 GHD Sit-ups

40 Shoulder to Overhead 135#/95#

80 Pull-ups (Chin-over)

40 M Front Rack Walking Lunge 135#/95# (each partner completes)

*One Partner Works the other rests, except for the lunge

Friday 4/4

Lifting

A. 3 x 3 Squat Clean (drop bar between reps)

B. 2 x 3 Squat Clean from the low hang

C. 3 x 3 Clean Pull (from the floor, 90%+ of Clean 1RM; meant to be explosive and fast; once the velocity starts to slow do not add more weight)

Strength: Establish a 1 RM Deadlift

Metcon: Tabata 

A. Airdyne

B. Double Unders

Thursday 4/3

Active Recovery Day

Wednesday 4/2

Lifting:

A. 3 x 3 Squat Snatch

B. 2 x 3 Squat Snatch from the low hang (right below the knee)

C. 3 x 3 Snatch Pull (from the floor, 90%+ of Snatch 1RM; meant to be explosive and fast; once the velocity starts to slow do not add more weight)

*Goal is for weights to be challenging, but do not sacrifice technique

WOD: Fight Gone Bad (Score = total reps)

3 Rounds

1 Min Wallball 20#/14#

1 Min SDHP 75#/55#

1 Min Box Jumps 20" (Guys and Girls)

1 Min Push Press 75#/55#

1 Min Row for Calories

1 Min Rest