Week 1 of 6: Saturday
Weightlifting
Every 2.5 Minutes for 4 Rounds
1 Power Clean
1 Mid Hang Power Clean
2 Jerks
Begin @ 60% of Max Clean & Jerk & Increase to Max 70%
-rest 4 minutes-
Every 2 .5 Minutes for 4 Rounds
1 Power Clean
1 Jerk
Begin @ the Last Weight From Part 1 and Increase to Max 80%
Strength
Good Mornings
8, 8, 6, 6 Reps
Conditioning
3 Rounds (Not For Time)
6 Muscle Snatches @ 50% of Max Snatch
10 Unbroken Ring Muscle-ups (or Max Unbroken If Less Than 10)
12 GHD Sit-ups
Rest 1 Minute Between Rounds
Conditioning**
6 Continues Sets of:
100m Sled Push* + 400 Meter Run
-into-
5 Continuous Sets of:
20/16 Calorie Bike + 20-30 Air Squats
*Use a moderate to heavy weight that allows you to do the 100m unbroken.
***Move at a constant and steady pace through this workout. The primary goal is not to finish as possible. Instead, try to minimize rest time and keep your heart rate relatively low. What would your pace be if you had to do a 40-minute run? This cycle is going to force you to think more in those terms than the traditional constant high intensity you are used to.
