400m run2 sets::30 band pull-aparts5-10 hand-release push-ups10 single-leg toe touches/leg5-10 ring rows
- RX - AMRAP 12:100-m single-DB suitcase carry (50/70 lb)7 single-DB push jerks, right arm7 single-DB push jerks, left arm
- INTERMEDIATE -AMRAP 12:100-m single-DB suitcase carry (35/50 lb)7 single-DB push jerks, right arm7 single-DB push jerks, left arm
- BEGINNER -AMRAP 12:100-m single-DB suitcase carry (15/20 lb)7 single-DB push jerks, right arm7 single-DB push jerks, left arm
- MASTERS 55+ -AMRAP 12:100-m single-DB suitcase carry (35/50lb)7 single-DB push jerks, right arm7 single-DB push jerks, left arm
Post-workoutAccumulate:2:00 side plank, right2:00 side plank, left
Accumulate: 30 reach, roll, and lifts
Same as Rx'd
- Welcome to week one of the next 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.- For the percentages, use a recent max or heavy single.- 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.