June 1st, 2018

**continuing with the de-load week
**during warm up complete 10 banded face pulls + 10 scap push-ups + 10 scap pull-ups x 2 rounds
A. Jefferson Curl x 7 reps x 3 sets @4141
B1. Strict Ring Pull-ups x 3.2.1 w/3-second hold at top x 3 sets
B2. Ring Support Hold x 20 seconds x 3
C1. Weighted Hollow Hold x 15 seconds x 3
C2. Weighted Arch Hold x 15 seconds x 3

A. Snatch; 50%x2; 60%x2; 70%x2x2; 75%x2x2
B. Back Squat; 1 rep w/3-second pause + 2 fast reps @70% x 4 sets

Power Cleans @135/95
Ring Dips

Optional AM or PM
40 minute Assault Bike @steady


May 30th, 2018

A. 1 and 1/4 Front Squat; 2 reps OTM x 8 minutes @ 50-60% of FS
B. Behind the Neck Snatch Grip Strict Press x10x3
C1. Single Leg RDL w/ 2 KBs or DBs x 6/leg x 3 sets @3011
C2. Landmine Row x 8/side @2020 x 3 sets
Class workout
4 minute amrap:
10 Push Presses @115/75
10 Burpees Over the Barbell

Rest 4 minutes, then…

4 minute amrap:
10 Toes to Bar
10 Box Jumps (24/20″)

May 29th, 2018

**Deloading this week — take the time to recover and prepare to ramp it up over the subsequent 3 weeks

**Same as class for today

A. Six sets of:
2 Clean Lift-Offs + 2 Power Cleans
Rest 2 minutes

Perform all of your working sets between 65 and 75% of your 1-RM Power Clean.

B. Three sets for times of:
300 Meter Row
150-ft Heavy Sandbag Carry (at chest)
90 Double Unders
Rest 3 minutes

Trap-3 Raise x 8/side x 3
DB External Rotations x 8/side x 3
Sorenson Hold x 30-40 seconds x 3

May 26th, 2018

A. Clean Pull from Blocks + Power Clean + Push Jerk; 50%x2; 60%x2; 70%x2; 75%x1; 80%x1x4 (can take these up on the last sets if feeling good)
B. Push Press @21X1; heavy triple
C. Deadlift from 2″ Deficit; 50%x3; 60%x3; 70%x2; 80%x2; 85%x1x3
D1. Landmine Press x 8/side x 3 @2111
D2. Single Leg Hip Thruster x 10/side x 3

5 minute easy run
45 Second Run @97%
Rest 4 minutes
x 5
easy cooldown run or bike

May 25th, 2018

**during warm up complete 10 banded face pulls + 10 scap push-ups + 10 scap pull-ups x 2 rounds
A1. Pronated grip strict ring pull ups x3-5 reps **3 second hold at the top of each rep — keep feet together and toes pointed
A2. Parallette Push-ups x 6-10 reps @32X1 x 3 sets
B1. V-Ups x 10 + 10 Second Hollow Hold + Tuck-Ups x 10 + 10 Second Tuck Hold x 3 sets
B2. Sorenson Hold x 30 seconds x 3

A. 3-Position Snatch (high hang; above the knee, below the knee); pause for 2 -seconds at each position; 50%; 60%; 70%: then up to a max in this complex
B. Back Squat @33X1; 70%x2; 75%x2; 80%x1-2 for 8 total reps
C1. Prone Barbell Row x 10×3 @31X1
C2. Lateral Box Walk Over x 10 reps (5 each side) x 3 sets

5 Bar Muscle Ups
10 Burpees
5 Dual KB Thrusters 24/16kg each hand
10/7 Cal Bike
5 Dual KB Snatch
Top of every 4 minutes
x 5 sets

**scale the number of BMUs to something that you can do for this volume — should be Unbroken. Scale here to Banded BMUs or Chest to Bars (or Strict CTB)
**high effort here, but keeping times consistent

Optional AM or PM
20 Second Row @ hard effort — accelerating every 5 seconds
40 Second Easy Row
x 20 sets

May 23rd, 2018

A. Snatch High Pull + Power Snatch off Blocks at knee; 50%x2; 60%x2; 70%x2; 75%x2x3
B. Segmented Clean Deadlift; (pause for 2 seconds at 2″ off the ground, at the knee, at the pockets, then finish, then take 3 seconds to lower back down); 90%x3; 95%x3; 100%x2x3
C. Bench Press; 5-RM
D1. Landmine Single Leg RDL x 8/side x 2
D2. Half Kneeling Arnold Press x 8-10/side x 2

3k Run Time Trial (on Air Runner)

**warm up well for this — give it your full effort