1 set::30 easy row:30 moderate row:30 easy row:30 hard row6 alternating Samson stretches10 unweighted good mornings:20 hollow hold1 set::30 moderate row:30 hard row6 alternating Cossack squat stretches:20 plank hold1 set::30 hard row:30 plank hold
- RX - For time:2:00 plank hold400/500-m row30 V-ups30 pull-ups30 knees-to-elbows400/500-m row2:00 plank hold
- INTERMEDIATE -For time:1:30 plank hold400/500-m row20 V-ups20 pull-ups20 knees-to-chest400/500-m row1:30 plank hold
- BEGINNER -For time:1:00 plank hold from the knees200/250-m row20 sit-ups20 ring rows20 hanging knee raises200/250-m row1:00 plank hold from the knees
- MASTERS 55+ - For time:2:00 plank hold400/500-m row30 V-ups30 pull-ups30 knees-to-elbows400/500-m row2:00 plank hold
Post-workoutAccumulate:30-50 GHD hip extensions or good mornings
3 sets::30 cobra stretch:30 Spiderman stretch, left:30 Spiderman stretch, right
- Welcome to week three of the 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.- Use a recent max or heavy single for your percentages.- If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.- Rest as needed between percentages and waves.
For time:2:00 plank hold400-m run30 V-ups30 double-DB hang power cleans (35/50 lb)30 lying knees-to-elbows400-m run2:00 plank hold