Week 7 of 8: Tuesday
Strength
Clean Grip Deadlifts
3 Reps @ 80, 85, 90, 95, 100% of Max Clean & Jerk
Pause for 2 seconds at the top of each deadlift.
Weightlifting
Every 2 Minutes for 6 Rounds
2 Pause Clean & Jerks.
Pause each clean above the knees. Pause each jerk at the bottom of the dip.
@ 70-80% of Max Clean & Jerk
Strength Conditioning
30 Push Presses (95/65)
40 Bent-over Kettlebell Rows (20 per side)
-Rest 2 Minutes-
20 Push Jerks (135/95)
30 Bent-over Kettlebell Rows (15 per side)
-Rest 2 Minutes-
30 Push Presses (95/65)
20 Bent-over Kettlebell Rows (10 per side)
*Weight on the bent-over rows should be increasing every round.
Strength
Weighted Back Hyperextensions
4 x 5 Reps
Conditioning
For 32 Minutes Move Through:
20 Burpees Pull-ups
30 Kettlebell Thrusters (44/30)
40 Calorie SkiErg
50 Double-unders
Perceived Effort Pace: 3-4
