A.) Strict Press (5-3-3-2-1-1-1)
Looking for a 1 rep max today to see where everyone is at after this past cycle. I recommend the rep scheme above, but you’re welcome to do whatever you like to hit it. You should be able to hit your max in about 5-6 total sets. So make appropriate jumps.
NO BENDING THOSE KNEES TODAY. It’s STRICT.
Big breathe. Elbows down. DRIVE!
B.) Double AMRAP:
7 Hang Power Cleans 115/75lbs.
7 Front Squats
7 Push Jerks 115/75lbs.
*Open Books 10/side
*Million Dollar Roll w/overpressure 10/side
*Bird dog w/crunch 10/side
A.) EMOM 5 min:
5 Deficit Hip Thrusts w/ 5 pulses at the top of each rep
EMOM 5 min:
5 Deficit Hip Thrusts w/ 3-5 Pulses at the Bottom of each rep
B.) A Bunch of Quickie rounds:
8e Wall Supported Curtsy Step Ups
8e Glute Focused Step Ups
7 Barbell Sumo Deadlifts
7e KB Bunny RDLs
6 Landmine Curtsy Lunges
6 Landmine RDLs
8 Back Squats
Max Alternating Seated Abductions
Full Body Aesthetics:
3 sets of 6 reps. Rest 2-3min. between sets.
*Going heavy today
10 Reps with toes inward
10 Reps with toes outward
10 Reps with toes forwardRest 2min. Repeat for 3 Total Sets.
ALL of the sets above are “Working Sets.” A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed above.
Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights than your working sets. (For most of you, this all that’s needed)
ADV is 135/95lbs. for both sections.
A good score for that first section is 10 rounds just goin absolute HAM!