Basic Lifting Cycle 1.1

* All week: Weights chosen by feel. Weights should be challenging this week, but comfortably below max efforts. Use the same weight for all prescribed sets of a given exercise on part A (lifts).

A) Lift:

  • Clean & Jerk – 5 x 2+1
  • Clean Pull – 3 x 3
  • Back Squat – 3 x 5

B) For time: 30-20-10 of

  • Deadlift 185/135
  • Wall Ball 20/14

4/10/2015

A) Back Squat: 6 x 2 @ 70% of 1RM 

B) 20 minute AMRAP:
  • 15 T2B
  • 1 rope climb
  • 15 Chest-to-ground pushups
  • 1 rope climb

4/9/2015

A) Time Trials: 3 x 500m Row

  • Find fastest time
  • 3 minutes rest between sets

B) 15 minute EMOM:

  • Odd minute: 5 Hang power snatch (95/65)
  • Even minute: 3 wall walks

4/8/2015

A) Bent over rows: 5×5, find 5 RM

B) 4 RFT: 

  • 15 burpees
  • 10 KB swings (70/55)
  • 15 burpees
  • 10 KB situps

4/7/2015

A) No strength or skill today. Use time to prep. for WOD. 

B) "Carse": For Time 

  • 21-18-15-12-9-6-3 reps. of:

    • Cleans @ 95/65 lbs.
    • Double unders, Deadlift@185/125lbs.
    • Box jumps (24/20)
  • Must begin each round with 50 meter bear crawl

4/6/2015

A) Shoulder Press: 5 x 2 start @ 60 % of 1RM then work to AHAP on last set.

B) 20 minute AMRAP of :

  • 200 m Run
  • 10 Pull ups
  • 5 HSPU

4/4/2015

A) 10 minute EMOM: Deadlift x5 @80 1RM

B) 8 Rounds (4 Rounds each) Teams of 2: 

  • 15 Box Jumps (24/20) 
  • 10 Lateral Barbell Burpees 
  • 5 Cleans (135/95) 
*One person completes full round while partner completes 200 m run before switching

4/3/2015

A) Tabata ABS: 20 sec work/10 sec rest of:

  • MB Plank
  • MB Twists
  • MB Mountain Climbers
  • MB Sit ups

B) Death By Wall Balls 20/14 – 25 min Time cap 

4/2/2015

A) 3 x 10 Bulgarian Split Squats working up to a heavy last set. Use a pair of KB, DB or barbell on shoulder.

B) 16 min AMRAP:

  • 400 m Run
  • 12 Front Squats (95/65)
  • 9 MB Sit up Throws
  • 6 Prisoner Box Step ups