Shoulder and hip warm-up
2 sets::20 arm circles forward:20 arm circles backward10 PVC pass-throughs5 elbow-to-insteps, left5 elbow-to-insteps, rightDynamic warm-up 3 sets::20 plate hops:10 rest:20 counterbalance plate squats:10 rest:20 burpees to a target (12/12 in):10 rest
- RX -For time:15-12-9-6-3Lateral burpees over the bar5-4-3-2-1Squat snatches (125/185 lb)
- INTERMEDIATE -For time:15-12-9-6-3Lateral burpees over the bar5-4-3-2-1Squat snatches (95/135 lb)
- BEGINNER -For time:10-8-6-4-2Lateral burpees over the bar5-4-3-2-1Hang power snatches (35/45 lb)
- MASTERS 55+ -For time:15-12-9-6-3Lateral burpees over the bar5-4-3-2-1Squat snatches (75/115 lb)
1 set:1:00 couch stretch/leg1:00 banded shoulder stretch/arm
For time:15-12-9-6-3Lateral burpees over the DB10-8-6-4-2Alternating DB squat snatches (35/50 lb)
- Welcome to week four of the 2025 Strength 1 lifting cycle. Next week 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.
- Welcome to week two of the next 2025 Strength 2 lifting cycle where we focus on the shoulder press.- Use the same load for sets 4 and 5, but go for more than 2 reps in that final set without pushing to failure. - Rest as needed between sets.
5 sets:10 weighted dips50-meter dumbbell farmers carry
- Rest as needed between sets. Build to a heavy set of 10 dips.- Use a farmers carry load that allows you to complete each effort unbroken.
3 sets: 30 alternating double-dumbbell overhead lunges (35/50 lb)- Rest 2:00-3:00 between sets.
- This will challenge both the strength and mobility in your shoulders and midline.- Find a dumbbell load that allows you to go unbroken. - Focus on maintaining locked-out elbows throughout the entire set.
For time:200-meter run400-meter sled drag (25/45 lb)200-meter run400-meter sled push200-meter run
- Plan to complete this workout in 20 minutes or less.- Attach a rope or a ring strap to the sled; then, as you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters. - For both movements, the weight should allow for a smooth, steady pace across the entire distance. You may have to stop 2-3 times, but go unbroken if you can!