Objective: Strength / work cap
Warmup: 3 rds
KB mobility
Flow drill
Training:
1) 15 minutes - 2 man team
Complete as many man-makers as possible @ 25lbs. Only one man working at a time.
2) 7 rds - For time
8x squat clean @ 95lbs
12x pushup
3) 6 rds - 3 man team relay
50 meter uneven waiter walk 35 / 50
situps - until waiter walk is complete
plank hold - same as above
Comments:
So week 3 of strength. We have been hammering one lift, perhaps one of the best. The squat clean push press. Every Tuesday we have been using the barbells an all the practice has paid off, our athletes are getting stronger and more proficient every day.
The first evolution is a strength / work cap combo. My training partner and I did something like this a long time ago before we got in with Rob at www.Mtnathlete.com and it was nasty. Man-makers have an incredible metabolic effect without hitting muscle failure. It hits everything and really gets you breathing heavy.
Although part 2 is more work capacity in nature we wanted our athletes to drill the squat clean again and again with some lighter loads. Practice makes perfect. The push-ups will help with the push-press aspect of the lift. During our final week we will go heavy again.
The core circuit is a fun one. Uneven waiter walks are one of my favorite. Stack it with two other continuous core exercises and you got a proper suckfest recipe.