Workout of the Day

Monday GS&C

ON A 20:00 RUNNING CLOCK…

5×3 Bench Press

Week 3 of 3: Prep for Powerlifting Potluck, aim to increase load from last week

15 rounds for time of:
1 Power Snatch
5 Handstand Push-ups or DB Push Press

Saturday GS&C

For time:
20 Burpee Over Dumbbells
40 Dumbbell Floor Press
40 Toes-to-something
Run, 800 m
10 Burpee Over Dumbbells
20 Dumbbell Floor Press
20 Toes-to-something
Run, 400 m

20 min time cap

POST WORKOUT FINISHER

2-3 rounds for quality of:
10 Dumbbell Zottman Curls
15 Single Dumbbell Overhead Tricep Extensions
20 Weighted Russian Twists

Athlete Instructions
Weighted Russian Twists- 1 Rep = R+L

Friday GS&C

Clean & Jerk 3-3-3-2-2-2-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Athlete Instructions
3×3 @RPE 6
3×2 @RPE 7
2×1 @RPE 8
Clean & Jerks

Week 2 of 7
Olympic Lifting Cycle

12 MIN EMOM
2 Power Cleans + 2 Front Squats + 2 Shoulder-to-Overheads

Thursday GS&C

6 MIN EMOM
1-5 Strict Pull Ups or Challenging Ring Row

10 rounds for time of:
5 Handstand Push-ups/ Dumbbell Push Press
5-10 Pull-ups/ Ring Rows
30 Double Unders/ 60 Single Unders

Time cap: 20 min

STRENGTH SQUAD
Bench Press Drop Set and Accessories

Wednesday GS&C

ON A 25:00 RUNNING CLOCK…

5×3 Back Squats
– Build load across sets

Week 2 of 3: Prep for Powerlifting Potluck, aim to increase load from last week

Complete as many rounds as possible in 12 mins of:
12 Back Rack Alternating Lunges
18 Up-Downs
24 Sit-ups