169 DU in a minute. NBD.

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%, row, airdyne, skip or run, then 2-3 sets of: 2-4 wall walks + dynamic quad mobility 60sec/side + 15 reps no money drill [/tab]

[tab title="Group Metcons"] Monday TESTING: 5 sets for time: 25 KB swings to chin (24/16)+ 5 man makers (35/25).

Tuesday TRAINING: 4 sets: 30sec airdyne. 60sec rest. 30sec battling ropes. 60sec rest. 30sec to complete 10-15 unbroken thrusters. 60sec rest.

Wednesday TRAINING: 4min amrap: 5 pull-up, 10 push-up, 15 bodyweight squats. 3min rest. 4min amrap: 200m row + 30 double unders. 3min rest. 4min amrap: 5 burpees + 10 ball slams.

Thursday TESTING: Death by burpees. Start at 5 reps. Rest 1min. Then death by ball slams. Start at 5. Compare to week of June 17

Friday TRAINING: A. 4 sets: 500m row @ 90%. Rest 3-6mins between sets.

Saturday TRAINING: 5 sets: EMOM. min 1: 150m row. min 2: 4-6 strict chin-up. min 3: 30sec of max double unders. min 4: 30sec weighted plank

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[tab title="Foundations"] Workout 1 A. Deadlift 3×3, ramping B. powel raise 2x15/side with slow tempo. no rest between sides. C. Group Metcon

Workout 2 A. shoulder press 3×5 ramping B. chin-up negatives 3×2-3reps, as slow as possible (minimum 7sec lowering phase). Rest 2mins C. Group Metcon

Workout 3 A. Back Squat 3×3, ramping B. 2 sets alternating: Good morning 10reps (light to moderate load) + 12 weighted front step-up/side. rest as needed C. Group Metcon

Workout 4 A. 3-4 sets, rest as needed: -wide grip strict pull-ups 4-8reps -GHD hip extension with 5sec pause at top, 6reps -tempo push-ups, max perfect reps -weighted sit-ups 10-15reps B. Group Metcon [/tab]

[tab title="Training - General"] WEEK 3: Squat frequency is lower than last week and the intensity is slowly creeping up, day 1 should have the trainees handling some appreciable weight. However, it should still be light enough for them to perfect their technique. Same goes for the bench (in terms of intensity).

Workout 1 A. Squat Mobility 90sec/side B. Squat 2x3@80-82%, 3x2@85-87%, rest 1.5-2min C. Group Metcon

Workout 2 A. Bully stretch 45-60sec/side + LAX massage for pecs 60sec/side B. Bench Press 4@80%, 4x2@85-87%, rest 1.5min C. 6min max HSPU (sub handstand hold or HSPU practice as needed) D. Group Metcon

Workout 3 A. Squat Mobility 90sec/side B. Squat 3x5@80-83%, rest 2min C. Overhead mobility prep + triceps self massage 4mins D. Strict Press 3x5 E. 3 sets for quality, 8-12 GH Raise (strict 3sec lowering) + max tempo pullups + 60s DU practice

Workout 4 A. deadlift mobility prep (hamstring flossing). 2mins/side B. Deadlift 3x6 @ 80% C. 2 sets, rest as needed: 3 TGU/arm + 60s pullover practice (sub strict t2b if needed) + 60s skin the cat D. Group Metcon

Workout 5 A. 8mins muscle-up practice OR 1-3 MU EMOM for 8min B. 2 sets: 10-15 GHD Sit-ups + 8-10 single arm DB row, rest as needed C. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Snatch technique practice. Hang snatch + Full snatch. 65-75%. 12 sets EMOM B. OH Squat 3x3 (try to beat what you did workout 3 during week of nov 23), rest 2mins C. Group Metcon

Workout 2 A. Squat mobility 3-5mins B. Back Squat 1@90-95%, then 4x3@80-85%, rest 90sec C. Group Metcon

Workout 3 A. Power snatch from block 4x3@70% B. Clean and Jerk technique work 5x2@75% C. OH Squat 5x1

Workout 4 A. Squat mobility 3mins B. Back Squat 3x1@92.5%, then 5x2@80% EMOM for speed C. Group Metcon

Workout 5 A. 4 sets, 2-5 HSPUs + 10 heavy KB Swings + 8 unbroken barbell thrusters (heavy). Rest as needed B. Side laying DB external rotation 2x10-15 C. Group Metcon [/tab]

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