#Strength

5 x 3 @ zone 3 (H) of:

• BB bench press

Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

#Strength

5 x 3 @ zone 1 (H) of:

• BB push press

Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

Workout of the day

Back squat 5 x 8

100 weighted ab-mat sit-ups with partner

4 RFT
time cap: 15 min.

20 m OH-lunges 40 kg / 30 kg
5 pull ups
10 Box Jumps
15 DU
20 Burbees

15 cal Air Bike
12 GHD sit up
9 Ring dip

A.
Five sets of:
Overhead Squat x 3 reps
Rest as needed

Build over the course of the five sets to today’s heavy triple.

B.
Find heavy Hang power snatch (85%)

Then,

Complete as many rounds and reps as possible in 9 minutes of:
3 Hang Power Snatches (135/95 lbs)
6 Overhead Squats (135/95 lbs)
9 Burpees Over the Barbell
12 Pull-Ups

18-15-12
Thrusters (42,5/30kg),
Pullups

Rest 3min

15-12-9
Thurster
Pull-Up,

rest 3min,

12-9-6
Thruster,
Pull-Up,

rest 3min,

9-6-3
Thruster,
Pull-Up

A.
Every other minute, for 10 minutes:

1. Bar Muscle-up 2-5 or C2B
2. HSPU 5-8 or Handstand hold 30s

B.
Find heavy Bench press,

Then,

Every 3 minutes, for 15 minutes:

Bench press x 5
Strict pull-up x 5-10 or ring row

C.
Every 4 minutes, for 20 minutes (5 sets):
Row 500/400 Meters
40 Double-Unders
20/10 Push-Ups

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

A.
Every 2 minutes, for 16 minutes (8 sets):
Front Squat
*Set 1 – 3 reps @ 65%
*Set 2 – 3 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 6 reps @ 80%

B.
In teams of two, alternating full rounds, race through as many rounds and reps as possible in 12 minutes of:
1 Power Clean
2 Front Squats
4 Burpee
8 Chest-to-Bar Pull-Ups

A.
Four sets of:
Single Arm Press x 8-10 reps each arm
Rest 2-3 minutes

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Push Presses (95/65 lbs)
10 Alternating Overhead or front rack Reverse Lunges (95/65 lbs)
10 Burpees Over the Barbell

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Lean Away Pull-Ups x 3-4 reps @ 4111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm