Week 3 of 6: Monday
Weightlifting
Every 2.5 Minutes for 7 Rounds
1 High Hang Clean
1 Mid Hang Clean
1 Jerk
Begin @ 70% of Max Clean & Jerk & Increase to Max 85%
Strength
Back Squat
1 x 5 Reps @ 68%
1 x 4 Reps @ 70%
2 x 3 Reps @ 75%
2 x 3 Reps @ 80%
Clean Pulls
4 x 4 Reps @ 98% of Max Clean & Jerk
Weighted Back Extensions
4 x 5 Reps
Conditioning**
2 ROUNDS OF:
11.5 Minute AMRAP
50′ Kettlebell Front Rack Lunges*
30 Air Squats
15 Weighted Box Step-overs (24/20)*
-into-
5 Minute AMRAP
20 GHD Sit-ups
20 Calorie SkiErg
Perceived Effort Pace: 2-3
*Use two kettlebells for both the lunges and the step-over. Select a heavy but comfortable weight you can do without stopping more than once or twice on average. For the lunges, hold the kettlebells in the front rack position. Hold the kettlebells anyway for the step-overs.
**Move at a constant and steady pace through this workout. The primary goal is not to accumulate as many reps as possible. Instead, try to minimize rest time and keep your heart rate low. The entire workout is 40+ minutes. 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. Select weight based on feel.
