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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I:
For load:
Snatch, clean, or jerk:
5 reps x 2 sets at 50-60%+
4 reps x 5 sets at 60-70%+
3 reps x 3 sets at 70-80%

– Welcome to week three of our Strength I cycle. For this eight-week cycle, stick with the lift you chose in week one. You can change the lift in the next one.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.

STRENGTH II:
For load:
Shoulder press
1-1-1-1-1-1-1
– The final set should be the heaviest.
– Welcome to week three of our Strength II cycle where we will continue to shoulder press for four total weeks.
– Your goal is to find a heavy single shoulder press. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.

SKILL I:
Every 2:00 for 10:00 complete:
5 bench presses
10 strict pull-ups
– Super-set bench press and pull-up sets.
– Complete the strict pull-ups in 3 sets or less. Use a band if needed.
– Find a moderately heavy bench press load and stay there for 5 sets. These should feel heavy but never close to failure.

STAMINA I:
5 rounds for distance:
1:40 on / :20 off
-Rest 2:00
4 Rounds for distance:
1:40 on / :20 off
– Row, bike, ski, or run
– If you choose to row, aim to hold a pace just at, or barely above your 2k race pace.
– Paces should be just beyond manageable, but you shouldn’t fall apart.
– More advanced athletes should move faster than they want to and fight to hang on and recover during the :20 of rest.
– Use each :20 interval to assess how you feel. Either speed up or slow down based on your level of fatigue.
– Finish the 5th and 9th intervals with a faster pace.

Modifications:
Row, bike, ski, or run | Effort/intensity

MONDAY

STRENGTH:
12 minutes to build to a TECHNICAL Heavy Squat Snatch
Or
12 minutes to work on Snatch Technique or OH mobility

RX
For time:
5 x squat snatches @ 52.5/35kg
20 x hand-release push-ups
15 cal x row
10 x squat snatches
20 x hand-release push-ups
15 cal x row
15 x squat snatches
20 x hand-release push-ups
15 cal x row

INTERMEDIATE
For time:
5 x squat snatches @ 35/25kg
15 x hand-release push-ups
15 cal x row
10 x squat snatches
15 x hand-release push-ups
15 cal x row
15 x squat snatches
15 x hand-release push-ups
15 cal x row

BEGINNER
For time:
5 x power snatches @20/15kg
10 x hand-elevated push-ups
10 cal x row
10 x power snatches
10 x hand-elevated push-ups
10 cal x row
15 x power snatches
10 x hand-elevated push-ups
10 cal x row

INTENDED STIMULUS
-Time Cap 15mins, aim for 9:00-12:00.
-Snatches in :30 or less as touch-and-go or quick single reps.
-Row in 1:00 or less.
-Hand-release push-ups in 1:30 or less.

TUESDAY

STRENGTH:
5 sets for load:
5 x front squats

-All sets at 70% or greater of 1-rep-max front squat or an RPE of 7 or above for those who do not have a recent 1-RM.
-Lift every 2:30

RX
12 x AMRAP
100m run
10 x Chest-to-bar pull-ups
100ft x Farmers Carry @ 2 x 22.5/15kg

INTERMEDIATE
12 x AMRAP
100m run
10 x Pull-ups
100ft x Farmers Carry @ 2 x 15/10kg

BEGINNER
12 x AMRAP
100m run
10 x Jumping C2B / Jumping Pull-Ups
100ft x Farmers Carry @ 2 x 10kg/5kg

INTENDED STIMULUS
-5-8+ rounds.
-Fast triplet with quick transitions and short breaks.
-Pull-ups in 1-3 sets.

WEDNESDAY

STRENGTH:
EMOM 12:
3 x power cleans
2 x hang power cleans
1 x push jerk
– Build in load across the 12 minutes

POST SKILLS:
4 sets:
3 x Clean Pulls @ 90-100% of 1RM clean
3 x High Box Jumps
(High as you can – focus is on power, not speed. Build the height over the sets)

INTENDED STIMULUS
-Heavy Olympic lifting complex.
-Build in load across each minute.
-Jerk will likely be the limiting factor.


THURSDAY

RX
For time:
20-18-16-14-12-10-8-6-4-2
Deadlifts @ 55/40kg
– Complete 2 x wall walks between each set.

INTERMEDIATE
For time:
20-18-16-14-12-10-8-6-4-2
Deadlifts @ 45/32.5kg
– Complete 2 x half wall walks between each set.

BEGINNER
For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts @ 35/25kg
– Complete 10 x plank hold shoulder taps between each set

POST SKILL
5 sets:
50ft x Sandbag D-Ball Carry @ AHAP
10 x Russian Kettlebell Swings @ AHAP
Rest 90 seconds
(or I go, you go with a partner, CAP – 10mins)

INTENDED STIMULUS
-Time Cap – 15mins, aim for 6:00-12:00.
-Light deadlift load for unbroken sets every round.
-Each set of wall walks in :45 or less.
-Quick transitions back to the deadlifts

FRIDAY

SKILL:
5 x EMOM
1-5 x RMU
Or 1-5 x RMU Progressions (Low ring transitions, Jumping RMU’s, Seated Banded RMU)

RX
3 rounds for time:
60 x walking lunges
40 x double-unders
20 x GHD sit-ups

INTERMEDIATE
3 rounds for time:
40 x walking lunges
:30 double-under attempts
15 x GHD sit-ups to parallel

BEGINNER
3 rounds for time:
30 x walking lunges
40 x single-unders
20 x weighted sit-ups

INTENDED STIMULUS
-12:00-15:00.
-Walking lunges in under 1:30.
-Double-unders in under 1:00.
-GHD sit-ups in 2 sets or less in under 1:15.

SATURDAY

For Time with a Partner:

RX
5 rounds:
400m run (together)
30 x Box Jump Overs @ 24/20″
50 – 40 – 30 – 20 – 10
Hang Power Cleans @ 60/42.5kg

INTERMEDIATE
5 rounds:
400m run (together)
30 x Box Jump Overs @ 24/20″
50 – 40 – 30 – 20 – 10
Hang Power Cleans @ 50/35kg

BEGINNER
5 rounds:
400m run (together)
30 x Box Step Overs @ 24/20″
50 – 40 – 30 – 20 – 10
Hang Power Cleans @ 30/20kg

INTENDED STIMULUS
-Time CAP 30 mins
-Run together, split the box jump overs and hang power cleans between you
-Cycling the Hang Power Cleans in sets of 5

SUNDAY

RX
AMRAP 17:
40 x burpees
40 x front squats @ 42.5/30kg
30 x burpees
30 x front squats @ 65/45kg
20 x burpees
20 x front squats @ 85kg/57.5kg
10 x burpees
Max-rep front squats @ 102/70kg

INTERMEDIATE
AMRAP 17:
40 x burpees
40 x front squats @ 35/25kg
30 x burpees
30 x front squats @ 45/35kg
20 x burpees
20 x front squats @ 65kg / 47.5kg
10 x burpees
Max-rep front squats @ 85/ 57.5kg

BEGINNER
AMRAP 17:
40 x burpees
40 x front squats @ 20/15kg
30 x burpees
30 x front squats @ 25/20kg
20 x burpees
20 x front squats @ 30/25kg
10 x burpees
Max-rep front squats @35/30kg

INTENDED STIMULUS
-Increase loading as the reps decrease.
-Make it to the 20 front squats or further.
-Sets of 8+ squats on bars 1 and 2.
-Sets of 4+ squats at bars 3 and 4.

**Front squats can be taken from rack