Tuesday GS&C
ON A 10:00 RUNNING CLOCK…
Build to a Moderate 3-Rep TNG Power Clean.
“”THE CHIEF””
5 SETS
AMRAP x 3 MINUTES
3 Power Cleans (95/65… light weight)
6 Push-ups
9 Air Squats
-Rest 1:00 b/t Sets-
STRENGTH SQUAD
Deadlift Progressive Overload & Accessories
Monday GS&C
4 ROUNDS (Start new round every 4:00)
400m Run
Max Cal Row or Bike
POST WORKOUT STRENGTH
3 rounds for quality of:
20 Twisting Bicep Curls, pick load
20 Bent Over Reverse Flies, pick load
Plank Hold, 1 min
Saturday GS&C
Bench Press 8-6-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Option for Wide or Narrow Grip.
Complete as many rounds as possible in 15 mins of:
15 Dumbbell Sumo Deadlifts
15 Dumbbell Deficit Push-ups or push ups
15 Sit-ups
Farmer Carry 100 m
Friday GS&C
Every 2 mins for 10 mins
1 Power Clean + 1 Hang Power Clean + 1 Hang Clean
Details
Hang clean- option for Squat or Power
Start Moderate and Build to Heavy. This is the same complex from 2/3/24. Goal is start heavier and build to heavier.
For time:
Run, 400 m
30 Box Jumps
20 Hang Power Cleans
Run, 300 m
20 Box Jumps
10 Power Cleans
Run, 200 m
10 Box Jumps,
5 Hang Power Clean
*Option to increase clean weight as the rest go down
Wednesday GS&C
30 MIN PARTNER AMRAP
60 Bike Calories
50 Slam Balls, pick load
40 Slam Ball Goblet Lunges, pick load
30 Synchronized Up Downs
Athlete Instructions
Complete in teams of 2: P1 works while P2 rests. Up-Downs are done together. Split work all other work as needed.
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