5 Lateral Box Step Ups (each side)
5 Russian Baby Makers
5 Tempo "Perfect" Empty Barbell back Squat (3:1:2:1)
1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE
1 Pause Back Squat + 3 Back Squat @ 7/10 RPE
1 Pause Back Squat + 3 Back Squat@ 8/10 RPE
1 Pause Back Squat + 3 Back Squat @ 8/10 RPE
2 Sets
25 Single Under
10 Single Arm Press (each arm, light)
5 Single Arm Push Press (each arm, light)
10 Wall Ball (light)
-Then-
Build to Clean and Jerk weight.
1 set (at workout pace):
2 Clean and Jerks (at workout weight)
2 Wall Balls (at workout weight and height)
4 Crossover Single Unders or (8 Double Unders)
EMOM – 7 sets of 3 Movements
21 Minutes total
EMOM
Minute 1: 6 Clean and Jerks (135/95)
Minute 2: 12 Wall Balls (20/14) (11’/10’)
Minute 3: 24 Crossover Single Unders or (48 Double Unders)
:40 Time Cap Each Set
if you are not able to complete each set in the :40 scale back accordingly to weight, height, movement, and/reps.
Optimal time each set: :20-:30
Power Clean + Push Jerk : Weight should be moderately-light (-50%), where all 6 reps can be completed unbroken every round. Don’t get fixated on speed, but try and focus on being efficient and fluent with the motion. Smooth is fast, fast is smooth.
Wall Balls : Same weight we always use, but height goes up 12”. Regardless we still want to see unbroken sets across. Try and keep your feet planted while generating power through your hip drive.
Crossover/Double Unders: Choose a version that allows you to stay unbroken and keep the stress level down.
Week 6
For Time:
25 Freestanding Handstand Plate Up/Downs [2 in plate] [Up/Down =1 rep]50 Foot Handstand Walk [25 feet there & 25 feet back to the plate]25 Freestanding Handstand Plate Up/Downs [2 in plate] [Up/Down =1 rep]
3 minute Alternating Calf Stretch
2 minute Ankle Dorsiflexion Stretch (each side)
*you choose which stretch maximizes your mobility
Every 2:00 for pause back squat + Back Squat