2 sets:
:30 ring rows
:30 push-ups from the knees
:30 PVC pass-throughs
:30 air squats
Every 2:00 for 4 sets:
3 touch-and-go power snatches
– Build to a heavy set of 3.)
– RX –
9-7-5 reps for time of:
Ring muscle-ups
Power snatches (95/135 lb)
– INTERMEDIATE –
9-7-5 reps for time of:
Low ring muscle-up transitions
Power snatches (65/95 lb)
– BEGINNER –
9-7-5 reps for time of:
Ring rows
Push-ups from the knees
Power snatches (35/45 lb)
Accumulate:
1:00 elbow-to-instep/side
1:00 banded shoulder stretch/side
For time:
9-7-5 reps for time of:
Burpees to a target (12 in)
Left-arm dumbbell squat snatches (35/50 lb)
Right-arm dumbbell squat snatches
6 sets for load:
1 snatch pull
1 hang power snatch
1 hang squat snatch
– All hang reps start from above the knee.
2 drop sets:
1 complex at 95%
1 complex at 90%
– Welcome to the in-between cycles week of our Strength program. The goal of this week’s strength sessions is to recover, realign, and prepare for the next eight-week and four-week cycles starting July 8.
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank vs. going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3:00 between sets.
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.)
10 sets:
75-ft sled push (50/90 lb)
75-ft sled pull
– Rest 1:00 between sets.
– Welcome to the in-between cycles week of our Strength cycles. The goal of this week’s strength sessions is to recover, realign, and prepare for the next eight-week and four-week cycles. This will commence on July 8.
– The suggested weight is added to the sled. Add a rope or a ring + strap to the sled to pull it. The rope or ring can be kept on the sled while you push and then used to pull the sled. The pull should be a backpedal, not an over-the-shoulder drag.
– Feel free to add load to the sled, but you should not have to stop moving.
EMOM 8:
Min 1 | :30 strict toes-to-bars
Min 2 | 5-10 strict ring dips
– Scale toes-to-bar range of motion or adjust the movement to V-ups as needed. Use a band for the ring dips or scale to ring support holds as needed.
10 sets for time:
300-meter row
– Rest 1:00 between sets.
– Score your slowest round.
– Keep each interval under 1:20.
– Maintain the same pace across all intervals.
– If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distances by 50-75 meters.
– Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.
Modifications: 300-meter run, 700-meter bike
– Increase loading across as many sets as possible; however, it is ok to perform the same weight for multiple sets.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a strict pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.