Week # 2 of 6 Monday 4/15/2024 Strength Back Squat Accumulate 24 reps at 80% of weeks 1’s single Conditioning Partner Conditioning 18 minute AMRAP 6 Burpee Box Jump Overs (24/20) 12 Wall Balls (20/14) 6 Calorie Row note: alternate rounds Tuesday 4/16/2024 Strength A1.
Week # 1 of 1 Monday 4/8/2024 Strength Back Squat Build up to a heavy single Conditioning 5 Rounds For Time 10 Back Squats (95/65, Rx+ 135/95) 10 Burpees Over Bar Tuesday 4/9/2024 Strength A1. Power Clean, 4 sets of 4, building A2. Weighted Chin
Interim Week # 1 of 1 Monday 4/1/2024 Strength Back Squat 5-10-20, building Conditioning For Time 45 Pull Ups (Rx+ Chest to Bar) 45 Wall Balls (20/14) 45/36 Calorie Row Tuesday 4/2/2024 Strength 20 minutes 3 Position Power Clean, building Conditioning 5 Rounds 2 minute
Week # 6 of 6 Monday 3/25/2024 Strength A1. Sumo Deadlift, 5 sets of 5/side, building A2. Push Jerk, 5 sets of 5, building Conditioning “Grace” Clean and Jerk 30 reps for time Tuesday 3/26/2024 Strength Hang Squat Snatch Find a 2 Rep Max Conditioning
Years ago, I taught test preparation courses (GMAT, LSAT) for Stanley Kaplan. One of the things that causes anxiety for many students is not finishing all the questions. I asked those students to consider the following approach: Go straight to the answer grid and fill
Week # 5 of 6 Monday 3/18/2024 Strength A1. Sumo Deadlift, 5 sets of 5/side, building A2. Push Jerk, 5 sets of 5, building Conditioning “Fire Chief” Every 3 minutes for 6 Rounds 3 Burpees 18 Alternating Dumbbell Snathes (50/35) 7 Toes to Bar 9
Week # 4 of 6 Monday 3/11/2024 Strength A1. Single Leg Romanian Deadlift, 5 sets of 5/side, across A2. Push Press, 5 sets of 5, across Conditioning “Gwen” 15-12-9 for Load Clean and Jerk (unbroken) Tuesday 3/12/2024 Strength Snatch complex 10 sets, building 1 Hang
Week # 3 of 6 Monday 3/4/2024 Strength A1. Single Leg Romanian Deadlift, 5 sets of 5/side, building A2. Push Press, 5 sets of 5, building Conditioning 5 Rounds For Time 5 Power Clean and Jerks (135/95, Rx+ 185/125) 50 Double Unders Tuesday 3/5/2024 Strength
Week # 2 of 6 Monday 2/26/2024 Strength A1. Romanian Deadlift, 5 sets of 5, across A2. Strict Press, 5 sets of 5, across Conditioning Every 2:30 for 5 Rounds 10 Alternating Split Jerks (95/65, Rx+ 135/95) 10 Deadlifts 10/8 Calore Row Tuesday 2/27/2024 Strength
Week # 1 of 6 Monday 2/19/2024 Strength A1. Romanian Deadlift, 5 sets of 5, building A2. Strict Press, 5 sets of 5, building Conditioning “Dork” 6 Rounds For Time 60 Double Unders 30 American Kettlebell Swings (24/16) 15 Burpees Tuesday 2/20/2024 Strength Hang Squat
