friday, sept. 1

Weightlifting/Strength:

[ 1 Power Clean + 1 Floating Squat Clean + 2 Split Jerks ] 1-1-1-1, using heaviest weight per set

Weighted Strict Pull-up 5-5-5-5, using heaviest weight per set

Athlete Instructions

Complete as- Every 4 mins for 4 sets do:

1 Power Clean + 1 Floating Squat Clean + 2 Split Jerks

- unbroken 5 Weighted Strict Pull-ups

Athlete Notes

Holding between 75-85% of your 1RM clean and jerk for the Complex And start at around 70% of your 1RM weighted pull-up for the 5 reps Goal: Complete the complex unbroken and aim to make each movement look and feel fast. Your attention should be on the split jerks, particularly that second rep. Brace your midline, engage your front rack position each time. We will then go to the rig and perform 5 weighted strict pull-ups with a load that is somewhere around 70-80% of our 1RM weighted pull-up from the total we completed in Week 1 of the cycle.

"Mojo Dojo Casa House"

3 rounds for time of:

25 Wall Balls, 20/14 lbs

15/10 Echo Bike Calories

10 Bar Muscle-ups

Athlete Instructions

Time cap: 15 mins

Goal: 8-12 mins

Athlete Notes

The focus today is on pure output and moving quickly. The bar muscle-ups are meant to be the crux of the workout, while still leaning into the fact that the quads will get pumped and you will need to keep a strong pace on the Wall Balls and Bike.

Primary Objective: Unbroken Wall Balls and complete the Bar Muscle-ups in 2 sets or less

Secondary Objective: Finish the workout in 10:00 mins or less

Stimulus: Muscular Endurance / Aerobic Power

RPE: 8/10