The Cherokee Goat-Hawk
Warm
Up
20 double unders
6 x 24" knee / box jump combo
24 x 35lb swings
12 x 135lb deadlift
4 x 30" knee / box jump combo
16 x 53lb swings
8 x 155lb deadlift
2 x 36" knee / box jump combo
8 x 70lb swings
4 x 185lb deadlift
Strength Focus
Deadlift Progression
5 @ 50% 1RM
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%
Work (TCGH)
AMRAP in 16 minutes of:
11 x double unders
9 x 70lb Swings
7 x 225lb Deadlift
5 x C2B Pullups
3 x 165lb Squat Clean
1 x 165lb Jerk
20 double unders
6 x 24" knee / box jump combo
24 x 35lb swings
12 x 135lb deadlift
4 x 30" knee / box jump combo
16 x 53lb swings
8 x 155lb deadlift
2 x 36" knee / box jump combo
8 x 70lb swings
4 x 185lb deadlift
Strength Focus
Deadlift Progression
5 @ 50% 1RM
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%
Work (TCGH)
AMRAP in 16 minutes of:
11 x double unders
9 x 70lb Swings
7 x 225lb Deadlift
5 x C2B Pullups
3 x 165lb Squat Clean
1 x 165lb Jerk
4 Rounds + 5 DL, could have easily been 5 plus rounds if I hadn't struggled and missed my first 3 attempts at the squat clean. Pullups were tough but doable with oversized pullup bar and no chalk. All jerks done in good form as split-jerk.
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