3 sets:
10 empty bar deadlifts
10 elbow to instep
30 mountain climber
- RX - 5 x 2:00 rounds:10 deadlifts (125/185 lb)Max shuttle runs- 1 shuttle run is 25 ft out and back.- Rest 1:00 between rounds.
- INTERMEDIATE - 5 x 2:00 rounds:10 deadlifts (95/135 lb)Max shuttle runs- 1 shuttle run is 25 ft out and back.- Rest 1:00 between rounds.
- BEGINNER - 5 x 2:00 rounds:10 deadlifts (45/65 lb)Max shuttle runs- 1 shuttle run is 25 ft out and back.- Rest 1:00 between rounds.
- MASTERS 55+ -5 x 2:00 rounds:10 deadlifts (95/135 lb)Max shuttle runs- 1 shuttle run is 25 ft out and back.- Rest 1:00 between rounds.
2 sets:1:00 standing leg swings (front and back)1:00 sit and reach
5 x 2:00 rounds:15 DB deadlifts (35/50 lb)Max shuttle runs- Rest 1:00 between rounds.- 1 shuttle run is 25 ft out and back.- Use two dumbbells.
- Welcome to week two of the next 2025 Strength 1 lifting cycle. These 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.
3 Sets (Not for time):- 10 Banded Lat Pulldowns- 6 DB Floor Press + 6 Push-ups (Scale: Knees, Elevated Hands)- 12 Box Jump Overs- 200m Run