Day 3

Burgener w/u
50 Double unders

Bench Press
5-5-3-3-2

Weighted Pull Ups
5-5-3-3-2-2


5 rounds for time of:
10 Pull Ups
10 Ring Dips

Done!

Day 2

Burgener w/u

High Hang Snatch 1-1-1
Low Hang Snatch 1-1-1

*Power Clean, Hang clean, Jerk x 2
1-1-1-1-1

Front Squat 2-2-2-2-2


*= 1 rep means, you pick a weight... then perform 1 power clean, 1 hang clean, and 2 jerks... without dropping the bar. Losing the bar = a failed rep.

Go heavy on the front squat... and go full ROM. We need to get better at squat cleans and this is how to do it.

Day 1

W/U - 50 double unders...And they have to be double unders
Burgener warm-up

Strength: Shoulder Press
5-5-5-5-5
Max reps hspu after 3 min rest

WOD: Tabata on a treadmill

Set a treadmill at 12% grade... and the same tabata rules apply. 20 seconds of work with 10 seconds of rest for 4minutes. The speed you should run on the tread mill should be your mile split for a 5k. So if I run a 24min 5k, that is an 8min mile pace (approx).

If you don't have access to a treadmill... well... bad news... Bottom tabata squats for you.

Rest Day

The last round of heavy lifts and sprints has taken its toll... Get some rest, do nothing. Olympic lifts and a difficult chipper to come next cycle as well as some running for all you monostructural enthusiasts out there!

Day 3... How those legs feel?

W/U - Burgener w/u x 2

Back Squat 5-5-5-5-15
Bench Press 5-5-5-5-10
Deadlift 5-5-5-5-5
Weighted Pull Ups 5-5-5-5-5
2-3 minutes rest between sets, keep moving or this will take forever.