monday, may 18
A.
15 mins to find a 1RM strict press
B.
(last week of Murph prep before the real deal! wear a weight vest if you have one)
22 mins to complete:
1200m run buy in + amrap "Cindy"
when the clock hits 22:00, 1200m run for time
level 1:
10 pull-ups
20 push ups
30 air squats
level 2
5 pull-ups
10 push ups
15 air squats
level 3
5 push ups
5 pull-ups
5 push ups
15 air squats
friday, may 16
A.
5-6 sets:
1 hang power clean + 1 squat clean
B.
four rounds for time:
6 burpees over the bar
2 hang squat cleans (185/125)
3 squat cleans
300m run
thursday, may 15
A.
4 sets:
a) incline bench press 2 sets of 12 reps, 2 sets of 10 reps
b) 12/side single arm DB row
B.
8 rounds of tabata push ups
60s rest
8 rounds of tabata pull-ups
60s rest
8 rounds of tabata push press (75/55)
60s rest
8 rounds of tabata row or echo bike
wednesday, may 14
A.
deadlift Work up to a top set of 5 reps @ RPE 9
B.
3 drop sets of 5 reps with -10% less
C.
for time:
80-60-40-20 DUs
40-30-20-10 single arm alternating DBS* (50/35)
20-15-10-5 toes to bar
tuesday, may 13
A.
back squat 4-4-4-3-3
B.
2 rounds for time:
250/200m row
21 box jump overs
250/200m row
15 front squats (135/95)
250/200m row
9 hang squat cleans (135/95)
monday, may 12
A.
strict press 3-3-2-2-1-1
B.
18 mins to complete:
1200m run buy in + amrap CTB Cindy*
when the clock hits 18:00, 800m run for time
*wear a weight vest if you have one
“Cindy”
5 pull-ups
10 push-ups
15 air squats
friday, may 9
A.
power snatch skills & drills
B.
5 sets, one set every 4 mins, each set for time:
200m run
9 CTB pull-ups (Rx+ 12 CTB pull-ups)
6 hang power snatch (135/95)
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Coach led warm-up and mobility
Running intervals
Functional stations like burpee broad jumps, rowing, lunges, sled pushes and pulls, ski erg
Technique and efficiency coaching for race-specific movements
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Thursday, may 8
A.
4 sets of 6/side
B.
5 sets: In 2, mins complete:
250/200m row
6 burpees over the erg
max WBS
rest 2 mins between sets
score = total reps WBS
wednesday, may 7
A.
deadlift
work up to a top set of 3 reps @ RPE 8-9
B.
4 sets of 3 reps deadlift @ -10%
C.
3 rounds for time:
15 deadlifts (155/225)
21 TTB
90 DUs
tuesday, may 6
A.
strict press
3 sets of 3 reps
3 sets of 2 reps
B.
In 16 mins, complete:
800m run (buy in) + amrap CTB Cindy
when the clock hits 16:00, 800m run for time
Cindy
5 pull-ups
10 push ups
15 air squats
friday, may 2
A.
5-6 sets:
power clean skills & drills
B.
"The Chief"
5 sets:
3 min amrap:
3 power cleans (135/95)
6 push-ups
9 air squats
rest 1 minute between sets
thursday, may 1
A.
2 sets of 8/side
2 sets of 6/side
B.
5 rounds for time:
10 reps [DBS + 2 alt OH lunges] (50/35)
12 box jumps (30/24)
300m run
(1 repetition DBS + 2 alt OH lunges = DBS, keep DB overhead, lunge left, then lunge right)
Wednesday, april 30
A.
15 mins to build to a tough 3 rep deadlift, but not 3RM
B.
5 sets:
2 mins to complete:
50 DUs (buy in), then max rounds of "DT" in time remaining
2 mins rest between sets
score - total rounds and reps of DT
"DT"
12 deadlifts (155/105)
9 hang power cleans
6 push jerks
tuesday, april 29
A.
6 sets:
3 reps strict press
B.
In 16 mins, complete:
1200m run (buy in) then max rounds of CTB Cindy in time remaining
*wear a weight vest if you have one
Cindy:
5 pull-ups
10 push ups
15 air squats
monday, april 28
A.
back squat 6-6-5-5-4 (no tempo this week!)
B.
for time:
15 TTB
15 front squats (115/75)
500/450m row
15 front squats (115/75)
15 TTB
rest 2 mins, then repeat
score = slowest time
Rx+
18 TTB
15 front squats (135-155)
600m row
15 front squats
18 TTB
friday, april 25
A.
power snatch skills & drills
B.
for time:
15-12-9
DB snatch L
DB snatch R
burpees over the DB
hang DB clean & jerk L
hang DB clean & jerk R
burpees over the DB
Thursday, april 24
A.
4 sets:
8/side barbell split squats
B.
five rounds for time:
400m run
16 reps of ***
***
Round 1 - overhead squats (95/65)
Round 2 - OH lunges
Round 3 - front squats
Round 4 - overhead squats
Round 5 - OH lunges
wednesday, april 23
5 sets, one set every 6 mins, each set for time:
500/400m row
power cleans*
15 TTB
set 1: 18 @ 135/95
set 2: 15 at 155/105
set 3: 12 at 185/125
set 4: 9 at 205/145
set 5: 6 at 225/155