Strength/Skill Take 20 Minutes to determine a max effort in the Clean and Jerk *Go as heavy as you can without pressing out the bar. Pressouts are misses. If you miss or pressout a weight you can’t go up before you make the weight. If you miss the same weight twice your done for the…
Strength
Take 20 Minutes to determine a max effort in the
Squat
Then
3 rounds of:
20 Wall Balls 30/20#
20 Pullups
Rest 1:00 between rounds
Rx+ wear 20/14 pound vest
Buyout
3 x ME Banded Pullups
(bands are from the bottom, not the top)
Wendler Deadlift Week 2 3 @ 70% 3 @ 80% Amrap @ 90% Then Otis As many reps as possible in 15 mins of: 1 Back Squat, 1.5x bodyweight 1 Shoulder Press, 0.75x bodyweight 1 Deadlift, 1.5x bodyweight 2 Back Squats, 1.5x bodyweight 2 Shoulder Press, 0.75x bodyweight 2 Deadlifts, 1.5x bodyweight 3 Back Squats,…
Strength Wendler Press Week 2 3 @ 70% 3 @ 80% Amrap @ 90% Then For time, wearing a weight vest: 800m run Then, 6 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 squats 800m Run Men wear a 20-lb. vest Women wear a 14-lb. Vest Buyout Stretch and mobilize anything that’s tight or…
Mobility Thursday Neck and Shoulders Then 5-minute AMRAP of Wall Balls 30/20 lb Immediately followed by 2 rounds of: 10 Cleans, 185 / 125 lb. 10 bar facing burpees Then, 2 rounds of: 10 Cleans, 135 / 95 lb. 10 bar facing burpees Total Time Cap 15 minutes If you look like a high school…
Strength
Wendler Bench Press Cycle
Week 2
3 @ 70%
3 @ 80%
Amrap @ 90%
Then
7 rounds for time of:
5 Power Snatches, 135/95
Sprint 200 m
Buyout
Lying Triceps Extension 5 x 8
Bench Press 5 x 8
Do Triceps First and Superset
Watch this several times before you arrive. Strength/Skill Every 2:00 for 10:00 1 Squat Clean and Split Jerk* *Go as heavy as you can without pressing out the bar. Pressouts are misses. If you press out the bar you must drop weight. In other words, don’t add weight after a miss and don’t quit on a…
Strength Wendler Squat Cycle Week 2 3 @ 70% 3 @ 80% Amrap @ 90% Then 3 Rounds of 1:30 ME DB Snatches (alternating) 50/35# :30 Rest 1:30 ME Toe to Bar :30 Rest 1:30 ME Row Calories :30 Rest Buyout 5 x 5 Pause Squats (use to pause to get depth. A lot of…
Strength
Wendler Deadlift
Week 1
5 @ 65%
5 @ 75%
5 @ 85%
Then
5 rounds for time:
4 muscle-ups
7 handstand push-ups
12 kettlebell snatches 24/16
Buyout
5 x 8 Superset Seated Triceps extensions with Seated Dumbbell Presses
(A superset is one exercise that is immediately followed by another without rest in-between)
Mobility Thursday Ankles Then For 5 cycles: AMRAP in 3 mins of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Air Squats Rest 1 min between each cycle. Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty…
