Week 1
Session 2/2
A)
Deadlift
5-5-5 @65-70% of 1RM
- full reset

Accessory :
wall supported Single Leg RDL
3x8/8
Pallof press + rotation
3x8/8

B)
3 sets
Chin up Hold x 30”
Ring push up plank Hold x 30”
- rest as needed

3 sets
Inverted row x 12
REVERSE Hand push ups x 12
(Scaling : incline push up )
- rest as needed

Back Squat

6 x 2 @~80%

Go Every 3:00

Front squat

3 x 3 @ 70%, rest 2:00-3:00 between sets

– These are deload sets, stick to the percentage

EMOM 8 (0:40 work / 0:20 rest)

1) Ring muscle-ups
2) Handstand walk for distance in 7.62m segments

• Choose a # of repetitions/minute that is repeatable across the EMOM (e.g. Sets of 5 reps/minute). This should be done as a single, unbroken, set each time.

Movement options.
Ring muscle-ups → Bar muscle-ups → Seated ring muscle ( Banded )
Handstand walk → Wall walk

AMRAP 12

21 Jump Over Barbell
21 Deadlift
15 Sit-Ups
15 Push Press
9 Push Ups
9 Shoulder Press

Barbell 35/25kg

Bench Press

6 x 2 @ ~85%

Go every 3:00

EMOM x 10

2 power clean + 1 jerk 50-70& BE FAST !!

EMOM 10 (0:30 work / 0:30 rest)

1) set of Handstand push-ups*
2) set of Chest-to-bar pull-ups*

• Aim for a # of repetitions/set that are repeatable across the 5 sets (e.g. 5 x 10) with the given rest ** You can choose either strict or kipping HSPUs (or mix, start set with strict and then move to kipping as needed)

2 Sets

1000m Row @ < 24spm (strokes per minute)
750m Row @ 24-28spm
500m Row @ 26-30spm
250m Row @ > 30spm

Rest 2:00 b/t intervals
Rest 6:00 b/t sets

Pace. Start the first interval at a low rate (<24spm) but challenging pace for the 1km piece. Then increase your rate to moderate for the 750m (24-28spm) and finally increase to a higher rate for the 500m (26-30spm) and 250m (>30spm).

Intent. Get used to pacing yourself on the rower (hard, repeatable pace) and building speed at higher rates.
Focus. Maintain a good rhythm and sequence (legs, hips, arms) at all rates. Check in with yourself to ensure your form is still solid on the 2nd half of each interval when you’re getting more fatigued.

Pace. Begin at a tough pace, but one that allows you to stick to the spm, then progressively increase your pacing and stroke rate as the distances decrease.
While you can adjust the damper to higher with slower stroke rates and lower with higher stroke rates, consider using a similar damper setting (drag 125-135 = damper 4 – 6ish) for all intervals to challenge yourself to adjust to each stroke rate/pace.

Power clean
3x 73%,75%
2x 78%,80%
3x 1 85-95%

Squat clean + jerk with pause
2x 3+2 @70, 73%
4x 2+1 @75-85%

Hang muscle clean
5x3