Front squat

18-24 @ 78-86%, rest 3:00 between sets

RIR (Reps In Reserve). RIR = How many reps away from failure we want you to go. We will typically work in the 1 – 3 RIR (1 to 3 Reps In Reserve) range to ensure the sets are hard enough to be challenging and for you to make progress.

– IF you did the session last week, add load as per instructions (see below)
– Otherwise, choose a starting weight within % range that you think you could do 6 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 18-24 reps with target weight in as few sets as possible.
* If you can get the reps done in 4 sets, you can increase the load next week
* if it takes you more than 4 sets to complete the minimum reps (18), keep the same weight next week
* If it takes you less than 4 sets to complete the top-end reps (24), go heavier next week

Seated strict press

24-30 @ 75-84%1RM strict press, rest 3:00 between sets

– IF you did the session last week, add load as per instructions (see below)
– Otherwise, choose a starting weight within % range that you think you could do 8 reps with.
– We are using a “rep/set target” progression for this lift
= Aim to hit 24-30 reps with target weight in as few sets as possible.

• If you can get the reps done in 4 sets, you can increase the load next week
• if it takes you more than 4 sets to complete the minimum reps (24), keep the same weight next week
• If it takes you less than 4 sets to complete the top-end reps (30), go heavier next week
• If you get 24-27 total reps in 4 sets = increase load by 2.5 kg (5 lbs) next week
• if you get 28-30 total reps in 4 sets = increase load by 2.5-5 kg (5-10 lbs) next week
• if it took you less than 4 sets to complete 30 total reps = increase load by 5-10 kg (10-20 lbs) next week

10-minute AMRAP

1-3-5-7-9-etc.
Strict HSPUs
Strict pull-ups
Pistols (each side)
Strict toes-to-bars

Flow. 1 rep of each, 3 reps of each, 5 reps of each etc.

Warm Up
2 rounds
2 min cardio
12 cossack squats
6 band pass thorughs + 12 band pull aparts
12 wall squats

Strenght
Snatch Grip Push Press BN + Overhead Squat 5x3+3 reps, building in weights
rest 1.5-2 min bwn sets

Metcon
15 min amrap
12 kb swings
40 sec cardio machine
12 goblet squats
40 sec cardio machine
12 single arm push press (6 per side)
40 sec cardio machine
target 3+ rounds

EMOM 16

1 Minute : 50 Single Unders
2 Minute : 15/11 Calories Bike Erg
3 Minute : Wallsit
4 Minute : Rest

E4MOM 5

5 Reps Back Squat
3 High Box Jumps

For time
1000m BikeErg
800m Run
1000m BikeErg

For time
400m Run
2000m BikeErg
400m Run

2 Rounds for time
400m Run
1000m BikeErg

– Go every 10:00 –

Clean and jerk

2 to 4 x 1 @ 80-85%1RM clean and jerk, go every 1:30-2:00

Clean and jerk

A1. Tempo clean + Split jerk – 4 x 2+2 @ 75-80%1RM clean and jerk, go every 2:00

Notes
– Tempo: 3 sec from floor to mid-thigh
– Drop the bar after each tempo clean, reset and go
– Build up within the percentage range on each set if you can