Wednesday GS&C
8:00 For Quality
Rope Climb Practice
Practice J-Technique with a focus on opening the hips after clamping the feet or finding a consistent clamp.
5 rounds:
MIN 1: 1-3 Rope Climbs or Rope Rows
MIN 2: 10-15 Burpees
MIN 3&4: Max Shuttle or Hallway Runs
MIN 5: REST
Details
1-3 Rope Climbs or Rope Rows
Shuttle Runs- 25′ out, 25′ back; 1 Rep = 25′ increment.
Tuesday GS&C
Push Jerk 12-10-8
Week 4 of 5 Strength | Wave-Loading Cycle
Start Light and build to Moderate. This is a deload week in the Strength Cycle.
4 rounds:
2 Push Jerks (from the floor)
12 Toes-to-somethings
4 Push Jerks
8 Toes-to-somethings
6 Push Jerks
6 Toes-to-somethings
Rest 1:30 between each round.
Athlete Instructions
Aim for barbell reps should be performed unbroken.
STRENGTH SQUAD PROGRAMMING
Lift 1: Bench Press
Lift 2: Deadlift
Monday GS&C
Deadlift 12-10-8
Week 4 of 5 Strength | Wave-Loading Cycle
Start Light and build to Moderate. This is a deload week in the Strength Cycle.
3 rounds for time of:
75 Jump Ropes
40 Wall Balls
20 Deadlifts
Saturday GS&C
AMRAP x 22 MINUTES*
30 Jump Ropes
15 V-Ups, Tuck Ups or Sit Ups
7 Sumo Deadlifts
*At 0:00 & at 11:00 complete an 800m Run or 1,000m Row. Pick up where you left off when back.
Friday GS&C
6-4-2 | 4-3-2* Back Squats
*Start Moderate and build to Heavy. The second wave (4-3-2) should be heavier than the first (6-4-2).
“POINT BREAK”
FOR TIME 9-7-5-15-12-9
Front Squat (from the floor)
Bar Facing Burpee
*Repeat workout form May 25th, 2023