3/11

A. Segmented Clean DL + HPC; 3.1 x4; Rest 2-3 minutes – video final set
103, 103, 113, 113

B. Halting Clean DL; 2,2,1,1,1; Rest 2-3 minutes – build from 97% of 1RM clean –
135, 145, 155, 165, 175, 185

https://www.catalystathletics.com/exercise/185/Halting-Clean-Deadlift/
+
12 sets
30 second row
30 second rest
+
5 rounds for time – 85%
400 meter run
12 kb swing 1.5 pood – russian

Rest 5-8 minutes

2 sets
15-12-9
PC 85#
burpee
rest 10 minutes

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3/11

3/10

A. Thruster; 3-5×5; Rest 2-3 minutes – Pause 2 sec during each rep
65, 75, 85, 95, 105

B. EMOM 10 minutes; strict pull up x1-5

5 reps in each round

+
4 sets – tough pace on each
250 meter row
8 burpee box jumps 20″
10 DL 135# ….ended up with 245# by mistake
7 TTB
2 wall walks
Rest 2 minutes between sets

time 22:03

3/10

3/6

A. 1 1/4 FS; 3,2,1,3,2,1; Rest 3:00 – second wave heavier than first
105, 115, 125, 125, 140, 150

B. Floor press with bridge @20×3; 4-6×5; Rest 90 seconds
15, 20, 25, 30, 35

C1. DB high elbow row; 3-5/arm x4; Rest 60 seconds
25, 35, 40, 45

C2. Barbell Overhead walk; 4×50 meters; Rest as needed between arms, 50 meters per arm – HEAVY, take from rack not from ground
45, 65, 75, 85

+
20 minute time cap
800 meter run
10 wallballs 14# 9′
1k row
5 pistols per leg https://youtu.be/bzRvwBGtm9A

Time:10:10

3/6

03/05

A. clean grip RDL + HPC; 3.2 x4; Rest 2-3 minutes – video final set
85, 105, 105, 115

B. Clean segmented DL; 2,2,1,1,1; Rest 2-3 minutes – build from 97% of 1RM clean, full 2 second pause at 1″ off ground, knee and mid thigh. Drop from mid thigh do not lower slowly.
145, 155, 165, 175, 185

+

12 sets
30 second kb swings 35# – russian swings only
30 second rest

1. 19
2. 19
3. 19
4. 19
5. 19
6. 19
7. 19
8. 17
9. 19
10. 19
11. 19
12. 19

+
5 rounds for time – 85%
500 meter row
9 DL – moderate load, touch and go but perfect mechanics.

Rest 5-8 minutes

For time – 85%
21-15-9
HPC 75#
Bar facing burpees

03/05

03/03

A. Thruster + Reverse Lunge; 1.6 x4; Rest 2:00 – 1 thruster, then 6 reverse lunges total, so 3 per leg.
65, 75, 85, 95

B. EMOM 10 minutes; TTB x12-15
1. 5+5+2
2. 5+5+2
3. 5+4+3
4. 4+3+2+3
5. 7 (singles)
6. 10 (singles)
7. 10 (singles)
8. 10 (singles)
9. 10 (singles)
10. 10 (singles)

+
4 sets – tough pace on each
300 meter tough run
12 box jump overs 20″
9 kb swings 2 pood – russian swings only
6 CTB Pull ups
3 HSPU
Rest 2 minutes between set

set 1: 2:43
set 2: 2:32
set 3: 2:43
set 4: 3:05

Total time: 16:59

03/03

03/02

A. BS @30×1; 2-4×5; rest 2 min
135, 145, 150, 155, 160 (2)

B. Hang Muscle clean + Hang Power Clean; 5.1 x4; rest 2 min
55, 60, 65, 70

C. Segmented Clean DL + Halting Clean DL + Clean grip RDL; 5.3.1 x4; Rest 2 minutes

D. Plank diagonals; 60 seconds per side x3-4; Rest as needed -https://www.youtube.com/watch?v=G9aiPizuMIA
+
300 meter row 97% effort
Rest 2:40
X 8
Rest 3:30 after set 4

1. 1:16
2. 1:13
3. 1:17
4. 1:15
5. 1:18
6. 1:12
7. 1:13
8. 1:12

03/02