A) 10mins to find:
15RM Back squat
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B) 10mins to find:
5RM TNG clean + jerk
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C) 5mins to find:
Max unbroken pull ups
Max unbroken hspu
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D) 15min AMRAP:
2km Run
30 Front squats @L1=43/30kg – L2=52/35kg – L3=61/43kg – L4=70/52kg
20 Bar facing burpees
Max Clean + jerks in time remaining
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Notes:
Bit of a “test day” today
Part A – Trying to see how heavy we can get for 15 reps here, staying consistent with the depth as we get in to the double digits. Just because it’s 15 reps doesn’t mean to go light, this should feel heavy respectively by the end.
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Part B – Just like the back squats we only have 10mins for this, legs will already be warm and heart would of already been a few times due to Part A which will be handy as these 5 reps will again get the heart rate going.
You can squat clean or power clean, push jerk or split jerk either or is fine. Just as long as there is no resting of the barbell on the ground between reps. As much as this is about strength a good majority of doing well at this is being efficient at cycling the bar.
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Part C – After testing out some barbell movements we move on to a quick piece for the gymnastics side of things. We only have 5mins for these two movements but everything should be nice and warm and primed to go.
Give yourself a couple warm up sets for both movements before going all in for your max set. You really only want one attempt at this, so the “warm up” set/s are really just to dial in the movement pattern. If scaling to banded pull ups is still too much for you then go down to ring rows and still go for your max set but being as strict as you can.
for the hspu, scale down if needed to an abmat or with plates as well but no more than 2x 10kg plates, anymore than this and get yourself on to a box for some piked hspu or go for a max set of regular press ups making sure the chest touches the floor.
Part D – The main event for the day, “EVERYBODY” will be running 2km unless certain injury’s prevent this (then speak to the coach). from here we have front squats, choosing a weight that you could get at least 10 reps unbroken when fresh, really trying to fight through these, the least amount of times you drop the bar means the least amount of time you spend bent over looking at you shoe laces…. Once you are on to the burpees don’t stop, just grit your teeth and get them done. Doesn’t have to be at lightning speed but just keep a steady rhythm.
