A Whole Week O' Work
Competition Class
Strength
E90s x 7
1RM Thruster (from the rack)
then . . .
1min AMRAP
Thrusters @ 80% 1RM
21-18-15-12-9-6-3 Reps for time:
Thrusters 95/65
Burpees over the bar
SKILLS & DRILLS
1min AMRAP - strict HSPU
rest as needed, then...
ME UB Kipping HSPU (1min time cap for you ninjas)
repeat for 3 total rounds (unlimited rest)
E3M21M
3 Snatch (stay under 80%)
10min EMOM
5 Bench Press (building, HAP)
5 Strict Chin Ups (C2B if poss)
EXTRA WORK, WORK, WORK, WORK:
EXTRA CONDITIONING
10 Rounds
45sec ME Burpees
15 rest
12min EMOM
odds: 20/15 Cal Row
evens: Row @ 2K pace
E3M15M
300/200 Cals on the Assault Bike
EXTRA LOWER BODY STRENGTH
3 Sets
8 Front Squats @ 70% of 1RM
rest 45sec
E2M10M
4 ALT Back Rack Lunges (HEAVY)
E3M15M
5 Deadlifts @ 83% 1RM
EXTRA UPPER BODY STRENGTH
10min EMOM
odds: 3 Bench Press @ 77% of 1RM (add # each round)
evens: 3 Tempo Pull-ups (2/2/2/2)
10min EMOM
odds: 4 Tempo Ring Dips (2/2/2/2)
evens: 4 Tempo Chest to Ring Pull-ups (2/2/2/2)
10min EMOM
odds: 3 Strict Press (5-10# heavier than last week)
evens: 3 Bent Over Rows (KBs 5-10# heavier than last week)
