Week 7

October 12th - 17th

Day 1

A. Aerobic Power Test

5000m time trial

Time	Meters	/500m	S/M
19.02.8	5000	1:54.2	22
3:49.1	1000	1:54.5	23
3:48.2	2000	1:54.1	22
3:52.2	3000	1:56.1	21
3:50.8	4000	1:55.4	23
3:42.5	5000	1:51.2	23

+

B. 4 x AMRAP (-1) cgbp 235, rest 2-3min btw sets  5/5/5/4

C. 4 x AMRAP (-1) weighted pull-ups @ 55#, rest 2-3min btw sets  3/4/4/4

D. 1 set strict hspu to failure  6 reps

Day 2

AM

A1. 12sec AD sprint, rest 2min then A2  21/20/16/14/10/11

A2. 12sec sled push @ 400#, rest 2min then back to A1, x 6  75.5/56.5/51/53/51/50.5

(repeat 150922, but do OHS)

PM

A. 10min to build single rep ohs… approach this with AMRAP (-1) mentality, rest exactly 5min then B

B. For time @ 80-85% effort  8:11 @185#

3-5-7

ohs @ 80% of A

34” box jumps

rest 6-8min then C

C. For time @ 85% effort  5:16 @185#

7-5-3

ohs @ 85-90% of A

34” box jumps

C. body maintenance

Day 3

A1. AMRAP (-2) snatch grip deadlift @ 300#, rest 30sec then A2

A2. 100’ sled tow w/long straps – keep sled @ 350#, rest 2-3min then back to A1, x 3-4

-rest as needed-

B. 10 sets @ 90% aerobic effort 19:14

15 cal – AD

1 med ball clean w/95# stone

8-10 ghd sit-ups

D. practice flexibility

Day 4

A. 30-60min Z1 activity

B. accumulate 90sec of SB + 2min of FLR

C. Yoga or body maintenance

Day 5

(repeat 150925)

A. 10-15min Clean & Jerk Practice – you pick drills, do not exceed 75-95#

-rest/prep as needed-

B. EMOM 8:00 – 1 clean & jerk, load bar each minute until you reach limit… if you fail a rep, rest to top of minute and try again… if you fail again, shut it down… start at 135#

rest to 10:00, then C (85% of B… you will only have 2min to get barbell set up at 85% of heaviest rep of B)

C. AMRAP 8:00 @ 80% effort

1 clean & jerk @ 85% of B

2 rope ascents

100 double unders

rest 5:00  3+2 Rope ascents

+

100 wall balls for time  4:04

25-25-10-10-10-10-10

D. 10min flexibility