Buy in: With an unloaded barbell complete 8 reps- rdl's, hang power cleans, bent over rows, hang power snatches, klokov presses, back squats, thrusters.
Complete 10 rounds of:
1 power clean, 1 hang power clean, 1 hang squat clean, 3 thrusters. Load progressively and rest as needed between rounds. All of these reps should flow together smoothly and you should complete the set without taking a break. Record heaviest set. If you fail at any point during the round then you have not completed a round. Post questions to: email@example.com
We will return to the second cycle of 5/3/1 next week. This week will feature 8 sets of 3 reps@85-90%
Buy in: 10 reps- band shoulder complex, band pull aparts, band no money drill
Every 3 minutes complete 3 reps bench press@85-90%
Once you've finished a set of bench press, perform 3 reps L-sit chinups. If you can't complete a chin up simply hold the hanging L-sit position for a couple of seconds x3.
Buy in: Run 400 meters. 10 reps cat/camel, superman, bird dog, sit ups, bridges. Mobilize.
Complete 5 rounds of 8 reps each. Stay with the same weight for all 5 sets deadlifts. Not for time.
Ring Dips (sub bar,box or bench dips)
Toes to Bar
Buy In: 10 reps with an unloaded barbell- hang power snatch, hang power clean, push jerk, thruster.
With a continuously running clock-
take up to 5 minutes to complete 30 reps Power Snatch. If you finish, rest 3 minutes. If you're capped rest 3 minutes (85/135)
then take up to 5 minutes to complete 30 reps Power Clean and Jerk (85/135). Rest 3 minutes
then take as long as necessary to complete
21-15-9 reps of-
Record total time.
If you look at the recommended weights and think, "there's no way I can finish that fast", plan on using a lighter weight. The intended stimulus is to be short and fast.