800 Meter Run (slow and steady)
Hang Power Clean warm-Up
E2MOM for 5 Rounds
5 Hang Power Cleans (above the knee) 80%+5lbs from last lift of 3RM
Warm up to a medium difficulty set of 5 HPC and perform 5x5 at that weight.
*A new mini cycle begins! To continue progress within the next weeks we will be adding weight to your existing training maxes. Each of the presses will receive a 5 pound increase and the squat and deadlift will receive 10. Example: Susie overhead pressed 85lbs for 3 and has been going off of that weight. She will now be using 90 pounds and finding all of her percentages off of that. If you did not complete 2 or more of the 3 weeks of a lift, do not add weight. If you failed any of the maxes(not hit minimum goal) do not add weight. The order of the lifts in the week have changed and we have changed the accessory work for the next 3 weeks. Let's get to it!
E2MOM for 5 Rounds: Deadlift
1: 65% x 5 reps
2: 75% x 5 reps
3: 85% x 5 or more reps
5 Rounds for quality
8 Deficit Stiff Leg Deadlift @ 30% of 3RM (slow lower on a 45lb plate)
12 Single Arm bent over row (each side)
15 Side Bends w/ dumbbell
45 second plank
Rest as needed