B.
Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 2 reps
(Pause for 2 full seconds in the receiving position before recovering – make notes and adjustments to your footwork and weight distribution)

Loads per set (by %): 50, 55, 60, 65, 70, 75, 80, 85, 85, 85

C.
Strict Overhead Press
* Set 1 – 5 reps @ 50%
* Set 2 – 5 reps @ 60%
* Set 3 – 5 reps @ 70%
* Set 4 – 3 reps @ 85-90%
* Set 5 – 3 reps @ 85-90%
* Set 6 – 3 reps @ 85-90%
* Set 7 – 10 reps @ 70-75%
Rest 2 minutes between sets.

Choose the same load for all three sets of 3 reps. The load used should be challenging to successfully press for three, but if you have more than one failed rep it is too heavy.

D.
Every 6 minutes, for 24 minutes (4 sets) of:
Run 400 Meters
10 Alternating One-Arm DB Snatch (70/50 lbs)
20/15 Ring Dips (ladies, 15 reps)
Run 400 Meters

Note times for each set, and any modifications.

Not for time
3rds
10+10 suitcase deadlift 32/24kg
30 GHDSU
15 back extension

A.
Three sets of:
Single-Leg Deadlift x 6-8 reps each leg
Rest 45 seconds
Russian Kettlebell Swings x 15 reps
Rest 45 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm
Rest 45 seconds

B.
Five sets for max reps:
45 seconds of Rowing (for calories)
Rest 15 seconds
45 seconds of Goblet Squats
Rest 15 seconds
45 seconds of Strict Pull-Ups
Rest 15 seconds

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

and then…
One set of:
80% Back Squat x Max Reps @ 20X1
(no excessive pause at the top – you get one full breath cycle, exhale, inhale, brace and descend – if you take longer than that your set is over)

Morning: 90 min

1.Weightlifting
A. Hang snatch (below the knee) – 12 x 1 @ 65+%, go every 45-60 seconds.
35 35 37,5 / 37,5 40 40 / 42,5 42,5 45 / 45 47,5 50

B. Clean and jerk – (12 to 15) x 2 @ 65+%, every 75-90 seconds. This is 2 clean and jerks.
45 45 47,5 / 47,5 50 50 / 52,5 52,5 55 / 55 57,5 57,5

Evening: 120 min

Skill: ring muscle up practice for 40 min
9 MU

2.Strength
A. Alternate sets of A1 and A2 for 4 rounds
A1. Back squat – 3+ reps @ 82.5-87.5%, rest 2 minutes before A2.
Last set 9 reps
A2. Strict press – 3+ reps @ 82.5-87.5, rest 2 minutes before A1.
3*3*31 8*31 reps

3.SPP (Conditioning) from 22.5.2017
A. 10 minute AMRAP
4 Handstand push ups
8 Pull ups
12 Air squats
Result: 6 rounds

4.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow

90 min

Step #1 – Breath work and warm up flow
1.Diaphragm awareness / release drill (5 to 10 reps)
2.Flow sequence, choose one or two

Step #2 – Main recovery work
A.For 20 to 30 minutes at relaxed pace (HR @ 120 – 140)
2 Turkish get up
4 Windmill
6 Overhead reverse lunge
8 Clean and Press
10 Front squat
12 Russian KB swings
50m Rack Walk
200m jog > 10 cal AB
Note. All reps are per arm on each movement
> 8 kg KB, 30 min, 2 rounds + 4 TGUs

B. + additional:
Easy AB for 25 minutes
44-46 rpm, 141 cal

Step #3 – Optional (long) movement recovery flow
Shoulder

OH squat 4x6 reps

75 min

1.Weightlifting
B. Clean and jerk – (12 to 15) x (1+2) @ 65+%, go every 75-90 seconds. This is 1 clean THEN 2 jerks (split).

2.SPP (skill) - own
A. 24 min EMOM:
1) 6 HSPU > abmat
2) 6 T2B
3) 200 m row
4) rest

3.5 min easy AB, TF