This is your last week at it hard again before you get another well-earned rest.
Max out Monday you might call it. It’s time to max out on a set of 7 go for it, I have no doubt some PB’s will be made. As for the drop sets. Use anywhere between 80-90%. Because you’ve gone so hard, another two sets at 90% may be too much. The priority here is your new 7 rep max. The snatches are down to 2 reps at 80% and the complex only consists of 1 hang snatch + 1 snatch. We’ve had fuck you, fuck me and now its time to fuck off. Part A is a chipper, still with the same theme then part B is the same exercises but made up of 1-minute AMRAP’s.
Straight up rowing. 3 x 2000m just for the fucking fun of it. If you want to go for a PB then do so on the middle set and use the beginning as a warm-up and the last one as a cooldown or finisher. The Pull-ups section is still in, so make the best of it and if you can fit another session in during the week, please do so.
Maxing out once again on the shoulder press, do your thing. Clean and jerk EMOM then the complex is 1 clean, 1 hang clean, 1 jerk. To finish is a KB dominant chipper with a couple of pistols and double under’s chucked in for good measure.
Death by an alternating EMOM. 1 pull up the first minute, 1 hspu the second minute, 2 pull-ups the third minute and 2 hspu the fourth minute, you get the jist. To finish off, we have a firm favorite, the filthy 50, if you want you can scale it to dirty 30 but I think the majority of you want to get stuck in at full force.
Max out deadlifts and I can’t stress this enough, please keep the ego in check and if you need to drop the % of the drop sets right down then do so. Next, you work out with Satan himself, two max sets of front squats with only 7 deep breathe's in between. The last workout of the week is BSU, heavy thrusters, muscle ups and power snatch’s for three rounds.
One more week of becoming stronger and fitter human beings, I leave you with this quote to help you in the times when your goal seems ever so far away.
“Start by doing what is necessary, then what is possible, and suddenly you are doing the impossible.”
― Francis of Assisi
Enjoy your week troops, the CFR Crew with a capital C!