Level 3: After specific warmup for each barbell movement, build to the heaviest set of 3 you can for each lift, taking ~10 min on each individual piece. Goal would be 85%+ of 1rm on each lift for a triple. Front squat 3-3-3 reps Thruster 3-3-3 reps Push jerk 3-3-3 reps Level 2: After specific […]
Skill: A. kb clean and jerk: https://www.youtube.com/watch?v=DGql83eyHRE B. bar muscle up: https://www.youtube.com/watch?v=astSQRh1-i0 Level 3: 5 rounds for time of: 10 kettlebell clean and jerks (53/35) kettle bell in each hand. 3 bar muscle ups *scale appropriately with jumping/banded progressions Level 2: 5 rounds for time of: 10 kettlebell clean and jerks (44/26) 1 kb, alternating hands 3
CF: level 3: building each set from ~70-90+% for a 3rm. Back squat 3-3-3-3-3 reps Level 2: after warming up build to ~70-75% and stay at that weight across. Back squat 3-3-3-3-3 reps Level 1: use light to moderate loads getting comfortable with correct breathing and positions with load on the back rack. Back squat
CF: 20 min cap. Level 3: *should be able to do the s-oh in 2-3 sets. Row 500 meters 30 shoulder-overhead (135/95) Row 1,000 meters 20 shoulder-overhead Row 2,000 meters 10 shoulder-overhead Level 2: Row 400 meters 30 shoulder-overhead (95/65) Row 800 meters 20 shoulder-overhead Row 1600 meters 10 shoulder-overhead Level 1: Row 300 meters
Workout 17.3 *Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) *Prior to 16:00, 3 rounds of:
Level 3: (if you have a sub 8 min mile) 3 rounds for time of: Run 800 meters Rest 2 minutes Level 2: (if you have an 8-10 min mile) 3 rounds for time of: Run 600 meters Rest 2 minutes level 1: (if you have a 10+ min mile) 3 rounds for time of:
Deadlift 5-5-3-3-3-1-1-1-1 reps apprx % for building: 50-60-65-70-75-85-90-95-100+ All levels: Use 5-3 sets for warming up to heavy singles, then build to todays solid heavy single for the day.
Gymnastics skill development: A. Handstand/handstand kickups/handstand walks B. Pistol progressions
Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Level 3: Rx as written
Overhead squat 3-3-3-3-3 reps Level 3: If mobility/positioning/strength allows, go as heavy as possible, building each set to a 3rm. Level 2: If newer and not as confident in OHS, stay at a light/mod load and drill positions so that each set of 3 across are consistent. Level 1: If mobility/positioning/strength dont allow for OHS
