Author Archives: Keith Nelson

4 rounds (Rest as needed):

3 Back squats @90% of 5 RM (+5-10 lbs over a last week)

(2 sec pause in bottom)

 

8 Barbell Hip thrusts

*Use a weight that allows for good control.

 

then

 

Death by clean and jerk

With a continuously running clock, do 1 clean and jerk the first minute, 2 the second minute, and so on until you can no longer complete the set in the time allotted.

 

Extra work:

5 rounds:

10 Ring dips

20 KB swings

5 rounds:
5 Strict presses @80%
5 Ring pull ups
*Rest as needed.

then

20 minutes: (work at a sustainable pace, rest as needed)
2 Rope climbs
10 Ring Dips
15 KB swings
1 Sled push

*Scale rope climbs with 4 pull-to-stands per round. Scale Ring dips with band assistance or with push ups as needed.

  • Deadlift

5×5@80% of 1 RM

 

then

 

6 rounds for time:

10 DB Hang snatches each arm 50/30

10 Toes to Bar

Run 200 m

 

Extra: (Add this in on your own if you have time!)

60 Ab wheel roll outs

*Break into sets as needed.

 

Weightlifting:

Back squat
4×5@80%

Push press
4×5@80%

RDL
4×5@80% of clean

5 rounds:
10 kb swings
10 ab wheel roll outs

 

Front squat (2 sec pause)

Build to a heavy set of 3

 

then

 

EMOM 16 minutes:

Odd: 5 Strict ring pull ups (assist with legs if needed)

Even: 2 Power snatches @75-80%

 

Extra:

50 Ab wheels

100 KB swings

*Break up and alternate exercises as needed.