Barbell

8 min Warm-Up

• Bench Press
• Lunges

Strength

3 Rounds Alt E2MOM

• 15 x Glute Bridges (185/135)
• 30 x Air Lunges
• 15 x GHD Back Extensions

3 Rounds Alt E2MOM

• 15 x Reverse Hyper
• 15 x Bench Press. (47% of 1RM)
• 15 x Tricep Pull Downs

8min Warm-Up

• Squat Therapy
• Squat Warm-Up
• Warm-up Lower Back

Strength

3 Rounds Alt E2MOM

• 15 x RDL. (50/30)
• 15 x Med Ball Under Hand Throws (20/14)
• 1:15min Sled Push (145/95)
• 30 x Alt High-Knee Box Step-Ups
• 15 x Squats (45% of 1RM)
• 15 x GHD Sit-ups

Recover bike with remaining time between rounds

Strength

5 Rounds

• 5 x Bench Press (increase weight)
• 10 x KB Rows (63s/35s)

Conditioning

20 Min AMRAP

• ERG
• Begin and Finish With And E2MOM
  • 10 Pushups
  • 15 Air squats

Skill Development

12 Min Overhead Squat EMOM

• Work on Overhead Squats (You Pick Weight and Reps)
• Example of work
  • Sots Press
  • Barbell
  • Plates
  • Dumbbells or Kettlebells
    • One or Two Arm

Conditioning

For Time (12 min Cap)

• 30 lunge Buy-In
• 7 Rounds
  • 100ft Bear Hug Med-Ball Carry (80/50)
  • 10 Thrusters (95/65)

Core Work

10 Min Partner AMRAP

• 7 Toe-to-Bar
• 150ft KB Front Rack Carry (53s/35s)

One partner carries while the other does toes-to-bar

Conditioning

10 Min AMRAP

3, 6, 9, 12, ….

• Front Rack Lunges (75 / 55)
• Bar Facing Burpees

Strength

• 7 x 3 Front Squats (build-up weight as you go)

Training Objectives

• Adapt to barbell training after long break
• Work on front rack position
• Rebuild pulling strength

Conditioning

For Time

• Run a 5k
• Bike a 5K

METCON

20 Min AMRAP — Incredible Hulk

• 5 deadlifts (115lb / 75lb)
• 5 Hang Power Cleans (115lb / 75lb)
• 5 Front Squats (115lb / 75lb)
• 5 Push Press (115lb / 75lb)
• 5 back squat (115lb / 75lb)

Training Objectives

• Adapt to barbell training after long break
• Work on front rack position
• Rebuild pulling strength

Power/Technique Training

10 Min EMOM

• 1 to 2 Shankle Complexes (95lb / 65lb)
  • 2 Hang Power Cleans
  • 1 Front Squat
  • 2 Jerks

10 Min EMOM

• 1 to 2 Complexes (125lb / 85lb)
  • 1 x Hang Squat Clean
  • 1 x Squat Clean + Jerk

Strength Training

7 x 3 Increasing Deadlifts with Shrug on Last Rep

Workout

For Time

• 100 sq cleans with a med ball
• 3 burpees emom

Then

• 5 rounds of plank/push-up work (30 second holds)

Objectives of Today’s Training

• Power production and Oly technique
• Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

• Practice on your weakness for cleans, snatches, and jerks.
• Full and From the Hang
• Overhead Squats, Front Squats, and Shrugs

9 min Pause Deads and Shrugs

Set clock to 1.5-min intervals (6 rounds)

• 3 x 3-second pause clean or snatch grip deadlifts at (shin, knee, extension) + shrug at 100 – 115% 1RM

Workout-2

40,30,20,10

• Cal on Erg
• Hang Snatches (75/55)

Objectives of Today’s Training

• Pulling Strength
• Cardio Endurance

Workout-1

10 Rounds

• 1 Weighted Pull-up
• 10 Sec L-Sit Hold

Workout -2

10 Rounds For Time

• 1 Deadlift 365/255
• 3 KB Sumo-deadlift High Pull 70/50
• 5 Goblet Squats
• 10 Cal Assault Bike or Ski