Warmup
Time: 15
SMR Lats (5 min)
+
30s Hollow Plank (Scaps fully protracted)
12 Scap Pull-ups 2012
Y-T-W x12 (https://www.youtube.com/watch?v=SmB20KgPN0E)
x2
Part 1
Time: 15
Primary: Electricity - Secondary: Electricity
Press Progression 3×8->3×5->3×3; 2 min rest
Last set AMRAP
Increase 5lbs over last week, keeping weight the same for each set. Last set is AMRAP – as soon as you cannot maintain sets across, or hit the same rep on AMRAP, drop to lower rep set.
Bring your journal and compare to last week! (NOTE: watch the video I did on this progression in the Legion Group)
EXAMPLE: Week 1: 105/8, 8, 10 – Week 2:110/8, 8, 9 – Week 3: 115/8, 8, 8 – Week 4: 120/5, 5, 7 – Week 5: 125/5, 5, 6 – Week 6: 130/5, 5, 4 – Week 7: 135/3, 3, 4
Part 2
Time: 30
Primary: Ventilation - Secondary: Plumbing
For Time
50 Double-unders->150 Singles->100 Singles
600m Run
20 Hang Clean&Jerk 75/55->55/35->Kbs
750m Row
15 TTB->Knee Raises
Rest 5 min
x2
Each interval should be done at 85-90% heart rate with heavy breathing. Focus should be on holding a consistent pace on the run and the row. Hang Clean & jerks should be done in big sets, at least 10.