Tempo Back Squats
6x3 @ 22XX
*As we see squats come back in this cycle, the first couple of weeks are all about slowing down the rep to evaluate our movement quality.
E5MOM for 3 rounds
x8 STOH (135/95)
x24 box jump overs
x8 STOH
x16 pull ups
PUSH/PULL
10:00 to work up to a heavy 3RM bench press
rest 2:00
Then 8:00 EMOM
1: x6-10 matador dips
2: x12 heavy gorilla row
5 rounds
50' OH DB lunge (50/35)
x5 Dball GTOTs (heavy)
50 DUs
A) "3 position" squat clean
5x2 (postions to pause are 1" off ground - just below knee - mid-thigh)
*Weight should be continue to get heavier - still allowing for a :01 hold in each position and really clean movement and catch. Rest is short between reps.
B) 2 sets of 5 power clean reps AQAR (as quickly as reasonable) at the final working weight. Rest between your 2 sets should be exaclty 1 minute.
*by elimating the pause and allowing for repeated reps at managable weight we are allowing for a more controlled opportunity to test our BB efficiency.
2K/1.6K row
*perform x10 alt DB snatch (50/35) every :90 (including 0:00)
A) "3 position" squat snatch
5x2 (postions to pause are 1"" off ground - just below knee - mid-thigh)
*Weight should be continue to get heavier - still allowing for a :01 hold in each position and really clean movement and catch. Rest is short between reps.
B) 2 sets of 5 power snatch reps AQAR (as quickly as reasonable) at the final working weight. Rest between your 2 sets should be exaclty 1 minute.
*by elimating the pause and allowing for repeated reps at managable weight we are allowing for a more controlled opportunity to test our BB efficiency.
Duratus Fitness Test
“Classic Chipper”
400m run
x25 T2B
x25 OHS (95/65)
400m run
x25 OHS
x25 T2B
400m run