On the Minute x 9
Minute 1 – 45% of Max Set
Minute 2 – 35% of Max Set
Minute 3 – 35% of Max Set
Repeat this process for three total rounds. If we do not have 2+ strict HSPU’s yet, substitute in a strict dumbbell press at a weight that we can lift for 12-15 repetitions unbroken. Input “15” reps into the calculator above for your repetitions on each minute.
2. ROMANIAN DEADLIFT + PUSH PRESS
Alternating On the Minute x 14
Odd Minutes – 8 Romanian Deadlifts
Even Minutes – 8-7-6-5-4-3-2 Push Presses
On the Romanian Deadlifts, choose the same load across all rounds. This number should be between 35-45% of your 1RM deadlift. On the Romanian deadlift, the repetition starts with the bar in the hang position. Much like a stiff-legged deadlift, unlock the knees with an ever so slight bend. From there, lock them in place and drive the waist back as you slowly lower the bar down. The bar does not touch the ground on the Romanian deadlift. You control the eccentric and the transition back up to a standing position.
Take the push presses out of a rack with a separate bar. On the first round, complete 8 repetitions. On the second round of Push Presses, complete 7 repetitions. Follow this pattern, descending the ladder while increasing the weight each round. Start at 50% of your 1RM Jerk. Each round should be challenging, but not an absolute max.
Record your 2-Rep Push Press
3. HANG POWER CLEAN + WALLBALL
Alternating EMOM x 14:
Odd Minutes – 15 Wallballs (20/14, Females to a 9′ Target)
Even Minutes – 5 Hang Power Cleans
Start at 50% of your 1RM Clean, and build throughout the seven alternating sets. All five hang power cleans must be unbroken. Post your heaviest 5-Rep HPC .
MAX CTB PULL-UPS
1-Attempt for Max CTB Pull-Ups
We will use this number for percentage work in the coming weeks.
If we do not yet have CTB Pull-Ups, train the strict strength today. Choose a band that allows for what we estimate with allow us ~6-10 unbroken *strict* CTB pull-ups, and perform a max set from there. Again, do these *strict* to build the strength of the pull.