Workouts

Speed Deadlifts

8 minute EMOM;
3 deadlifts @ 60-65% 1 rep max
(increase 10-30 pounds from last week)

Move the bar as fast as you can throughout the entire range of motion of the lift. The movement should speed up as the bar is lifted higher off of the ground.

Accessory to be done after CONDITIONING:

Single leg romanian deadlift (hold weight in opposite hand, place the sole of non working foot against a wall)
3x8-12 reps per leg
rest 90 seconds between sets

For time:

10-8-6-4-2

Front Squat
Toes to bar
Power Clean
Push ups

open:
(135/ 95 lb. barbell, handstand push ups)

fitness:
(95/ 65 lb. barbell, hand release push ups or pike push ups)

movement:
(45/ 35 lb. barbell, chest elevated push ups)

4 minute EMOM
20-30 second weighted hollow hold

4 minute EMOM
2-3 alligator rolls / both directions

3 minute EMOM
5-10 beat swings (holding towel between toes)

3 minute EMOM
2-10 unbroken toes to bar (holding towel between toes)

Accessory to be performed after CONDITIONING:

8 minute EMOM
minute 1: 25-35 second sorenson hold
minute 2: 6-14 strict toes to bar

2 rounds for time:
(follow the pattern of 45 seconds of work and 15 seconds of rest)

x25 dumbbell burpee box step over
x50/40 calorie row

open:
(50/ 35 lb. dumbbells, 24/ 20" box)

fitness:
(40/ 30 lb. dumbbells, 20/ 16" box)

movement:
(30/ 25 lb. dumbbells, 20/ 16" box)

In a 15 minute time frame establish a 3 rep max split jerk.
_______________________________
Suggested barbell warm up;
(percentages based on projected 3 rep attempt)

2x10 w/ empty barbell
1x5 @ 20-35%
1x4 @ 35-50%
1x3 @ 50-60%
1x1 @ 60-70%
1x1 @ 70-80%
1x1 @ 80-90%

Accessory work to be done after STRENGTH:

Half kneeling single arm shoulder press
3x8-12 reps each leg
rest 60 seconds between sets
(increase weight and/or reps from last week)

25 minute EMOM

minute 1: 12/9 echo bike calories
minute 2: 20 goblet squats
minute 3: 15 inverted rows
minute 4: 20 kettlebell swings
minute 5: 18 med ball twists

open:
(53/ 35 lb. kettlebell, 20/ 14 lb. medicine ball)

fitness:
(35/ 26 lb. kettlebell, 14/ 10 lb. medicine ball)

movement:
(26/ 18 lb. kettlebell, 10/ 8 lb. medicine ball)