FRIDAY 260731
“THE CLEAN SURVIVAL EXTENSION”
Death by Reps – 3 minute window per round
Each Round starts with 1 Round of Cindy (5 Pull-ups + 10 Push-ups + 15 Squats)
+3 Reps Power Cleans 135/95
Round 1 – 1 Round Cindy + 3 Power Cleans
Round 2 – 1 Round Cindy + 6 Power Cleans
Round 3 – 1 Round Cindy + 9 Power Cleans
The goal for today is to complete 6-8 rounds (18-24 minutes).
There will be a 30 minute ending time for today’s workout.
The buy-in stays the same, but the reps continue to increase. Precision beats panic when the clock begins to close in. When the barbell demands more and your breath grows short, find your composure, lock your stance, and clean your way out of the trap.
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Strength & Olympic Lifting
Week 3 of 6 – Series Front Squat
The Acceleration Phase
5×4 – Front Squat (Heavier than Week 1)
Super Set after each set:
5 Bos Jumps
8 Strict Pull-ups (or scaled version)
Accessory Work:
3 Rounds for Quality
10 DB Weighted single-leg Box Step-ups
20 Second Hollow Hold Against Wall
15 Back Extensions
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Friday’s Schedule
6AM – Workout of the Day
8AM – Strength / Olympic Lifting (90 minutes long)
430PM – Workout of the Day