Mon, Jan 2, 2023

Warm-up
• 400 m Run

3 rounds:
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
• 30 sec Goblet Squat Hold
• 30 sec Standing Toe Touch Hold

2 rounds:
• 10 Jumping Jacks
• 10 Dumbbell Thrusters 20/10#

For the next 8 weeks, Mondays will be strength only. Tuesdays will be conditioning only (2-3 metcons). Wednesdays will be Olympic Weightlifting. Fridays will be conditioning only (2-3 sessions). Saturday will be strength and conditioning. Each day’s work should be about 1 hour. The strength portion will be based on Wendler’s 5/3/1 program. This is week 1, day 1 of this cycle.

Core
4 rounds:
• 10 Hollow Rocks
• 10 Romanian Deadlifts 45/35#

Strength
Front Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Back Squat
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Shoulder Press
• 5 reps at 55% of 1RM
• 5 reps at 65% of 1RM
• 5+ reps at 75% of 1RM

Bar Dips
• 3 sets: max unbroken reps

Rest 2 min between sets.