3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex – 1X1@95%, 1X1@90%
Strength/Skill 1a) 4X5 Press + 3 Pushpress – Heaviest Possible, try for 5 RM 1b) 4X5 Pause Front Squats @ Projected 5RM *see note* (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds For time: Grace 30 Clean and Jerks 135# Rest as needed then for time Row 30 Calories 50 Thrusters 65/45# 40 Pull-ups
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1) Power Clean: 2RM – 2X1@95%, 2X1@90%
2) Power Jerk from blocks: 2RM – 2X1@95%, 2X1@90% Strength/Skill- 3X8 Shoulder Press – heaviest possible reps with maximal speed, rest 90 sec. 3XME Pull-ups – rest 90 sec. 5 rounds for time of: 225-lb. deadlifts, 10 reps 20 wall-ball shots, 20-lb. ball 1) Power Snatch: 2RM (drop first rep) – 2X1@95%, 2X1@90%
2) Snatch Balance: 4X3@100-120% of max double from #1 1a) 4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top) – rest 90 seconds 1b) 4X1:00 Min Handstand Hold on Wall Complete 8 rounds for time: 95 lbs Power Snatches – 4 reps Row 200 meters 1) 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@95%, 1X1@90%
2) Jerk from blocks: 3RM – 3X1@95%, 3X1@90% 5 Rounds for time 115 lb Power Snatches – 3 reps 115 lb Overhead Squats – 5 reps 30 Double Unders BBG
Clean from Blocks (power position): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90% Accessories 1a) Weighted Box Jumps: 3X10– heaviest possible, rest 60-90 sec. 1b) Russian KBS: 3×20 Conditioning 3 rounds for time of: Row 500m 50 Double-Unders 25 Thrusters 45/35# 1) Power Snatch Work to a 5rm (non-T&G, reset quickly after drop) 2) Strict Press: 1X5@65% - 85 1X5@75% - 95 1xMax Effort@85% - 105 rest as needed Accessories 1A) 3XME Strict Pullup – rest 90 sec. 1B) 3X15 Toes to Bar – rest 90 sec. Conditioning 5 Round 10 Power Snatch 115# 5 Burpee Box Jumps 30/24″ Hang Power Snatch: 5 attempts to work to a max single.
Hang Power Clean: 5 attempts to work to a max single. Alternating EMOM for 10 Mins 2 Snatches 155# 3 Clean and Jerks Conditioning 7 rounds of: Row 200m (all out) ME -1 Pullups AFAP Rest 60 Sec. Front Squat (Based on 1RM Clean) + Jerks:
1X5+3 - 135# 1X5+3 - 155# 1X5+2 - 175# 1X5+1- 185# 1X5+2 - 170# 1) Alternating EMOM for 14:00- 3 Hang Power Cleans (from power position – UB is the preference, but drops are acceptable) – begin at 60% of 1RM Power Clean and add load with each set 5 Burpee Box Jumps 24/20″ 12:00 AMRAP of: 3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 115# 9 C2B Pull-ups 9 KB Swings 32/24kg 3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 15 C2B Pull-ups 15 KB Swings 32/24kg 3 reps of the complex – 1 Power Snatch/1 Hang Snatch (full)/2 OHS 21 C2B Pull-ups 21 KB Swings 32/24kg EMOM for 7:00-
5 Power Snatches* *Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the EMOM. Strength/Skill 4X3 of 1 Snatch Balance + 2 OHS (1 set = 3 reps of 1 SB + 2 OHS) – heavier than last week, rest EXACTLY 60 seconds 100 Double Unders 30 Snatches 95# 50 Double Unders 30 Snatches 135# 12 Min Time Cap - Completed 8 snatches at 135# Power
3 Power Cleans (touch & go) + 2 Front Squats + 1 Push Jerk: 5 attempts to establish a max for the complex – rest as needed Note: You may rest as long as you’d like with the bar in the front rack, but to complete the complex the cleans must be unbroken touch & go, and the bar may not stop on the floor. Strength 1) Push Press: 5 attempts to establish a 3RM – rest as needed 2) Front Squat: 5 attempts to establish a 1RM – rest as needed Conditioning 5 rds: 3 min on, :90 rest 1, 2, 3, 4… Hang Squat Clean Box Jumps 30/24 *Weight increases each round. Rd 1- 135/95, Rd 2- 155/105, Rd 3- 175/115, Rd 4- 185/125, Rd 5- 205/135. Ladder restarts each round. Record total reps. |
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