Deadlift
3 x 8 reps
Sumo deadlift
2 x 8 reps

A,
Band Sumo Deadlift 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a heavy set of 3.
--then--
3x 3 within 20% of your best for the day.

B,
Complete as many rounds as possible in 20 mins of:
20 Rope Climbs
Run, 2 mi
L-Sit Hold, 2 mins

C,
Sled Push 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

5x 30m

3 sets for quality:
Turkish complex (Turkish sit up + press + Turkish get up) x 2-4 (per side)
KB goblet cossack squats x 8+8
Plank hold x 30 s
DB Zottman curls x 8

AMRAP 3min

max meters hs walk / scaled max reps wall walk

DB Cycling – Medley (single DB)

10 – 8 – 6 – 4 – 2/side

DB power snatch, alternating
DB overhead squat
DB (squat) snatch, alternating

Rest as needed b/t all sets

– All movements are done with a single DB.
– Aim to increase weight each round. Start at a weight that allows you to complete the set unbroken while being able to focus on form (not just surviving).

New years start for heart rate under 130 bpm!
TC 60 min

10 Rounds/sets, go every 60 to 90-seconds

1-4: 5 Power clean and jerk (TnG)

5-7: 4 Power clean and jerk (TnG)

8-10: 3 Power clean and jerk (TnG)

– Start the 5s @ around 50%1RM PC+J then build up each set (or every other set) if moving well.

Flow. 4 sets of 5s, 3 sets of 4s, 3 sets of 3s, increasing weight, all touch-and-go. Start by going EMOM then increase to every 75 or 90-seconds as needed to maintain good quality sets.
Intent. Practise barbell cycling under accumulating fatigue. Increasing weights in ladder format workouts are very common in competitions. Today’s piece allows you to practise this, as well as, quick plate changes/weight increases (use clips/collars on the barbell).

2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
5 Jefferson Curls @ BW or light weight
5/5 Single Leg RDLs @ BW or light weight
Rest As Needed b/t Sets

1) Bike 15cal
2) Ski 10cal
3) Abmat situp *10

5 sets:
• 2 Clean Grip Pulls
• 1 Clean & Jerk
Recommended weights: 75%/80%/85%/90%/95% of 1RM.