Day 51

A. Warm-Up

3 min bike

100 walking lunges

15 Banded Hip Extensions

B. Strength

Deadlift - Work up in sets of 3 to find today's "heavy" single

C. Accessory Work (squatLIFE)

6 Sets of the following Complex,

Clean + Split Jerk + Hang Squat Clean + Split Jerk

D. MetCon (AMRAP)

As many rounds as possible in 8 minutes of,

Partner 1: 400m Run
Partner 2: AMRAP of,

10 Alt. DB Snatch (70/50)
15 ABmat Sit-ups

rest 2 minutes

Repeat.

Day 18

“Hero Day”

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

“DT”

Five rounds for time of:

155/105 pound Deadlift, 12 reps
155/105 pound Hang Power Clean, 9 reps
155/105 pound Push Jerk, 6 reps

Day 100

A. Jerk Complex

8 Sets of,

Push Press + Push Jerk + Split Jerk 

B. EMOM x 10 Minutes

3 Front Squats @ BW**

** NO OLY SHOES **

C. MetCon (EMOM)

EMOM x 20 Minutes

Odd: 10 Push Press (95/65)
Even: 10 KB Swings (70/53)

Day 99

A. Strength

EMOM x 15 Min,

1 Clean & Jerk (Work Up)

B. MetCon (Time)

For Time,

40 Box Jumps (24/20″)
40 Toes 2 Bar (60 Sit Ups)
40 Shoulder to Overhead (75/55)
40 Wall Balls (20/14)

*18 Min Time Cap*

Day 88

A. Strength / Skill

EMOM 20 Min:

ODD: 3 Touch & Go Clusters (Squat Clean Thruster)
EVEN: 30 Double Unders

B. MetCon (AMRAP) x 10 Minutes

AMRAP

20 AbMat Sit Ups
5 Squat Cleans (135/95)
5 Push Jerk (135/95)

Day 58

A.) Superset

10 Sets of,

Front Squat x 3 @ 65%
Rest 30s
Chin- Up x 5
Rest 60s

B.) Complex

1 Front Squat + 1 Push Jerk + 2 Back Squats (From the rack)

Day 27

A. Squat

Pause Front Squat (Heavy Single)

B. Overhead Series

3 Reps Every 90 Seconds X 15 Sets 

(Warm-up as needed, On each movement build as heavy as possible.)

Sets 1-5 are Strict Press. 

Sets 6-10 are Push Press. 

Sets 11-15 are Push Jerk.

C. Neutral Grip Chin-Up (3 x 6-8)

Rest 2 minutes between sets. Add weight if able.

D. Single Arm Dumbbell Row (3 x 12)

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

E. Hip Extension (3 x 15)

Rest 90-120 seconds between sets. Add load as able.

Day 149

A.) Every minute, on the minute for 5 minutes:

Push Jerk + 2 Split Jerk (starting @ 60% ascend in weight each set) 

B.) Pause Front Squats (5 x 2)

Warm-up as needed. Rest 90-120 seconds between sets. Pause in the bottom of each rep for 3 seconds.

C.) Every Minute on the minute for 20 minutes: 

Odd: 15 Wall Balls (20/14)

Even: 10 Toes-To-Bar

D.) Single Arm Dumbbell Rows (4 x 10)

Rest 90 seconds between sets. Heavy as possible. 

E.) Face Pulls (5 x 20)

Rest 60 seconds between sets. Use a mini-band for these. Make sure your shoulder blades are pinned back and are pulling to the face, you should feel this in your upper back/traps.

F.) Weighted Hip Extension (4 x 8)

Rest 60 Seconds between sets.

Day 140

A.) Snatch Skills

1.) Snatch Grip Push Press – quickly work up to a heavy (not max) triple

2.) OHS – quickly work up to a heavy (not max) Double

3.) Snatch Balance – quickly work up to a heavy (not max) Single

B.) Squat

10×2 Box Squat, across (demo)

C.) MetCon:

7 Rounds for time:

7 C2B Pull-ups
7 Push Jerks (155/105)
7 Burpees

Day 116

A.) Jerk Complex

Push Jerk + Split Jerk

B.) Strength

Front Rack Step Up (Based off FS Max) 4 x 4 @ 50% 

(box @ parallel leg height) demo

C.) Pull 

Romanian Deadlift (4 × 8-12)

D.) 5 Rounds for time:

16 ABmat Sit-ups
8 DB Thrusters (35/25)

16 DB Walking Lunges (35/25) 

Day 89

A.) Every two minutes, for 16 minutes (8 sets):

Push Jerk + Split Jerk

(Pause for 2-3 seconds in the split jerk receiving position before recovering.)

Goal is to use heaviest 2-3 loads from last week for all 8 sets.

B.) Strict Overhead Press (5-5-4-3-2)

* Set 1 – 5 reps @ 75%
* Set 2 – 5 reps @ 80%
* Set 3 – 4 reps @ 85%
* Set 4 – 3 reps @ 90%
* Set 5 – 2 reps @ 95%
Rest 2 minutes between sets.

C.) Five rounds for time of:

10 Push Press (115/75)

30 Double Unders

D.) Row

7 x 500m Row 

2 min rest between sets.

Off Season: Day 78

A.) Every minute, on the minute, for 12 minutes:

Minute 1 – Strict Toes to Bar x 6-8 reps (these should be slow and controlled)
Minute 2 – Handstand Push-Up x 6-10 Reps
Minute 3 – Unbroken Double-Unders x 40-50 reps

B.) 8 sets of the following complex: 

Push Press + Push Jerk + Split Jerk

Pause for 2-3 seconds in the split jerk receiving position before recovering. (Demo)

Build over the course of the 8 sets.

C.) Bench 

Bench Press 7×5, across

D.) “Beach Season”

For Time: 

10-1 Bench Press (135/95) 

1-10 Strict Pull-up

Off Season: Day 56

A.) Three sets of: 

Jerk Balance (demo) x 3 reps 

-Rest as needed

B.) Five sets of: 

Push Press + Power Jerk + Jerk (demo) 

-Rest as needed

C.) Every minute, on the minute for 10 minutes:

Odd: 6-10 HSPU
Even: 40 Double Unders 

D.) Four sets for max reps:

45 seconds of Strict Pull-Ups
-Rest 15 seconds-
45 seconds of Push Press (95/65)
-Rest 15 seconds-
45 seconds of Push-Ups
-Rest 75 seconds-

Off Season: Day 45

Today's article:

Jerk Technique

by: Wil Fleming

A.) Four sets of: Power Jerk + Split Jerk @ 80% (Touch and Go) 

(Rest 90s between sets)

B.) Front squat: (5-5-5-5-5-5-5)

(Rest as needed)

50% x 5 

70% x 5 

80% x 5 

80% x 5 

80% x 5 

80% x 5 

80% x 5 

C.) Superset (As heavy as possible): Three sets of, 

Strict Press x 6 reps 

(rest 90 sec)

Strict Weighted Chin-up x 6 reps 

(rest 90 sec)

D.) 5 Rounds, for quality

15 Stationary Dips

15 Hip Extensions