Friday GS&C
Clean & Jerk 2-2-2-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Athlete Instructions
3×2 @RPE 7
3×1 @RPE 8
2×1 @RPE 8+
Complete as many rounds as possible in 9 mins of:
9 Chest-to-bar Pull-ups
6 Hang Power Clean
3 Shoulder-to-Overheads
Thursday GS&C
Partner AMRAP:
Complete as many rounds as possible in 21 mins of:
100 Jump Ropes
8 Wall Walks/ Inch Worms
80 Jump Ropes
60 Sit-ups
60 Jump Ropes
4 Rope Climbs/ rope rows and 16 ring rows
40 Jump Ropes
20 Dips
Athlete Instructions
Complete in teams of 2. P1 works while P2 rests. Split work as needed.
STRENGTH SQUAD
Strict 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
14 MIN EMOM
Min 1: 8 DB Front Squats INTO max Bike Calories reps in remaining time
Min 2: Rest
Tuesday GS&C
For time:
150 Row Calories
100 Box Jump Overs
100 Push-ups
100 V-ups/ tuck up/ sit up
Athlete Instructions
Partition reps and movements as needed.
STRENGTH SQUAD
Squat Drop Set and Accessories
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