Push Press 5-5-5-5-5
Add 5-10lbs to each set from last week’s sets of 5. If athlete was not present for that workout, have them perform that instead.
Every 6 Minutes x 3 Sets:
10 Thrusters, 115#/80#
Thruster: Weight should be challenging, but athlete should be able to perform unbroken throughout. Scale load accordingly. Advanced athletes may scale up to 135#/95# if they will be able to maintain unbroken sets.
Run: For athletes who will run slower than a 2:30/400m pace, scale distance to 300m.
1) No Hands/No Feet Snatch 2RM
Athletes who have been performing classical snatches in place of NH/NF should build to a technically sound 2RM snatch.
2) EMOM 18, alternating:
a) 3 Back Squats, use 90% of heaviest set of 5 from Day 2 of this week
b) 1-3 Strict Muscle-Ups
Back Squat: If the athlete was not present for Day 2’s squats, they may perform that workout, and work on strict muscle-up development separately.
Muscle Up: If the athlete cannot yet perform strict muscle-ups, scale to one of the following, listed from highest to lowest proficiency:
-Muscle-Up Negative (https://youtu.be/-LcZZGAMv_c)
-Elevated Transition Rock https://youtu.be/wqoiM6E-wyA
-Supine Transition Rock https://youtu.be/9YI7hWo2ywM
-Incline Transition Rock https://youtu.be/xNtmL6pZSIc