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Friday Feb 8th - Week 6 of 7

Warm Up

- 250m Row

- 15 Jumping Air Squats


- 5 Press with kettebell

- 5 one arm kettlebell swings (repeat with other arm)

- 5 Power Cleans with empty barbell

- 10 Box Step-ups


A. Press

-1 Rep @ RPE 8 (90-93%)

-6 Reps @ RPE 8 (78%) x 3 Sets



B. Mental Toughness Workout - Whittman

7 Rounds

- 15 KBS (1.5/1pood)

- 15 Power Cleans (95/65)

-15 Box Jumps (24/20)

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.


After Class Strength and Conditioning

Back Squat


-12-15 Reps @ RPE 8

-3-5 Reps

Chin-Ups (Scale up with Ring Pull-ups)

- 9 Min AMRAP - Don't go to failure on any set; keep rest periods short but sufficient to maintain proper form on reps


• For myo-reps, the first set is called the "activation set." This set works you up to the prescribed rep range @ RPE 8.
• 10-12 reps is likely 62-68% of 1RM, 12-15 is likely 58-62%, and somewhere around 52-58% for 14-16 reps.
• After your activation set, rack the bar for 5 deep breaths (in and out), then do 3-5 reps, aiming for 5 reps. Re-rack the weight, rest for 5 breaths, repeat.
• The first time you hit 1 rep less than the first set of 3-5. In other words, if you hit 4 reps the first set and you hit 3 on the 2nd set, you're done. If you hit 4-4-3, you're done after the set of 3. If you hit 3-3-3-2, you're done after the double.

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