Strength Work-:
First, Pick one of the following:
Black: Back squat
Green: Goblet squat
Blue: Squat or power clean and jerk
Then complete the following waves: Add 2.5-5lbs to last week’s effort!
Wave 1
3 reps @ 75%
2 reps @ 80%
1 rep @ 85%
Wave 2
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
Wave 3
3 reps @ 82%
2 reps @ 88%
1 rep @ 92%
-or- follow the scheme below if using the goblet squat or you are new to the movements above. Weight will stay constant, while reps go up!
Wave 1
7 reps @ a light load
5 reps @ a moderate load
3 reps @ a heavier load
Wave 2
9 reps
7 reps
5 reps
Wave 3
11 reps
9 reps
7 reps
Conditioning:
Black or RX: 3 rounds of:
10 Kipping pull ups
10 Hang cleans 95#/65
15 Box jumps 24”/20
Green or Scaled: 3 rounds of:
5 Assisted pull ups
10 Kettlebell Swings 70#/53
15 Step ups
Blue or RX+:3 rounds of:
5 Ring Muscle ups
10 Hang cleans 115#/75
15 Box jumps 24”/20