3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
For load:
Snatch, clean, or jerk:
5 reps x 2 sets at 50-60%+
4 reps x 5 sets at 60-70%+
3 reps x 3 sets at 70-80%
– Welcome to week three of our Strength I cycle. 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.
– If you choose to snatch in this session, consider performing the power snatch because you’ll squat snatch in the next workout.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
For load:
Deadlift
1-1-1-1-1-1-1)
– Welcome to week three of four in our Strength II Deadlift cycle.
– Your goal is to find a heavy single deadlift. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.
– The last set should be the heaviest.
– Perform a new set every 3:00.
7 sets:
3 weighted pull-ups)
– Rest 1:00-2:00 between sets.
– Increase loading across as many sets as possible, but if needed to maintain sound mechanics, perform the same weight for multiple sets.
– Use a dumbbell, a med ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are unable to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
3 sets:
16 double-dumbbell overhead lunges/leg (35/50 lb)
– Rest 2:00-3:00 between sets.
– This will challenge both the strength and mobility in your shoulders and midline.
– Find a dumbbell load that allows you to go unbroken.
– Focus on maintaining locked-out elbows throughout the entire set.
3 sets:
500-400-300-200-100 meter SkiErg
– Rest :30 between efforts and rest 3:00 between sets.
– 25:00-30:00.
– 1 set is 1,500 meters.
– Building volume and capacity on the SkiErg through shorter more intense intervals.
– Shoot for no more than a 1:00 difference between set 1 and set 3.
– Modification: Row the same distance.
– RX –
5 rounds of AMRAP 3:
3 power cleans (95/135 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
– INTERMEDIATE –
5 rounds of AMRAP 3:
3 power cleans (75/115 lb)
6 push-ups
9 air squats
– Rest 1:00 between rounds.
– BEGINNER –
5 rounds of AMRAP 3:
3 power cleans (55/75 lb)
6 elevated push-ups
9 air squats
– Rest 1:00 between rounds.