For load:
Snatch, clean, or jerk:
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%

– Welcome to week two of our Strength I cycle. For the next eight weeks, stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.

Every 3:00 for 5 sets:
15 weighted hip extensions (25/45 lb)
Sandbag carry (100 ft) (100/150 lb)

– Choose a load that allows you to perform each set of hip extensions unbroken.
– The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.
– Substitute the sandbag for a double-kettlebell front-rack carry.

6 sets:
5 toes-to-bars
4 gymnastics kipping pull-ups
3 bar muscle-ups
– Rest as needed between sets.

– Perform all 12 reps without coming down from the bar. Rest as much as needed between sets to maintain this stimulus.
– If necessary, reduce the reps to 4/3/2 or 3/2/1 depending on your capacity.
– Notice the similarities in the kip swing. If you don’t actively press down into the bar in your backswing and/or push away from the top of each rep, expect some difficulty.

5 sets for max-calories:
3:00 Air bike
– Rest 1:00 between sets.

– 30-50 calories each set.
– Consistent paces across the 3-minute effort.
– Build stamina and conditioning.
– Increasing the pace with each effort. Sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.
– Keep your chest high and push/pull with your arms and legs.
– Substitutions: Echo Bike, Assault Bike, C2 Bike, Ski erg, row, run.