Second trip to Deadlifts on this cycle. We are now on 3X5. Less sets means you should aim to start heavier. Goal – hit the heaviest set you hit the 5X5 week on your second set (or heavier). Then, hit a heavier 5 rep set to end.
Every 3 Min for 12 min – 500M Row
4 min rest then…
For Time: 400M Run (go for PR)
So, for 12 min, every 3 minutes you’ll need to finish a 500M row. Any time left over is rest. Once the clock hits 12, rest for exactly 4 more minutes, then take off for a timed 400M run. Goal is to hit a PR on the run.
10 Air Squats standing right in front of rig pole*
10 Push ups
* Stand no more than 2” away from a pole on the rig (move any J-Hooks out of the way). Your nose should almost touch the pole. From here, set your feet shoulder width and perform an air squat. This drill will let you know if you lean too far forward. You’ll know because you’ll hit your head on the pole. Goal is not to hit your head while still getting crease of the hip below the knee and back up).
Increase weight ea set
Second trip to Back Squats on this cycle. We are now on 3X5. Less sets means you should aim to start heavier. Goal – hit the heaviest set you hit the 5X5 week on your second set (or heavier). Then, hit a heavier 5 rep set to end.
Our pushing movement for this cycle will be good ol’ Push Jerks. As a reminder, the goal is to pick a weight where rep 5 is pushing you to keep good form. Then make jumps on weight from there. Try to jump weight ea round, and the 5th rep of set 5 should be the most challenging rep of the day
-50 Hand Release Push Ups while the partner holds handstand*
-50 Shoulder to overhead (95/65) while the partner holds (95/65) bar in front rack*
-50 foot lunge in the rack (95/65) -ea athlete covers 25 feet.
-50 Pull Ups while partner hold plank*
-100 Double Unders, 50 Each
For the Hand rel push ups, S2OH, and Pull ups, partners can switch out however they want.
* Anytime the partner doing the hold has to break, the partner doing the movement must stop as well. The partner doing the movement only starts up once the other partner is in the hold. If the class is in odd numbers, have the left over individual shadow one person.