5X3 T&G Power Cleans + 5 Jerks (any style) – work to a max for the complex, rest 2:00
7X3 T&G Power Snatches + 1 Snatch Balance + 1 OHS – work to a heavy complex for the day, rest 2:00 Conditioning: 5 RFT: 12 Wall Balls, 30/20 12 Burpees 12 Pullups
0 Comments
Every 2:00 for 12:00 (7 total sets):
3 Position Clean (hang from power position – hang from just above knee – floor) + Jerk (after all three cleans) Begin between 60-70% of 1rm CJ and work to a max for the complex. Strength/Skill 7 rounds of: :45 ME Push press @ 65# :15 Rest :45 Double-Unders :15 Rest Conditioning For time: Row 60 Calories 30 6″ Target Burpees 15 Power Cleans 175# Front Squat
95x5 120x5 145x5 3x10 @ 115# Bench 90x5 120x5 145x5 Assistance Bench: Flat Bench 3-5x10 @ 120 Incline Dumbell Press 3-5x10 @ 60# Shoulder Press 50x5 60x5 75x5 Assistance Shoulder Press: Press 3-5x10 @ 60# Dumbbell Press 3-5x10 @ 40# Row 3-5x10 Conditioning: Run or Row for set time BBG
Every 1:30 for 9:00 (7 total sets): 3 Position Snatch (hang from power position – hang from just above knee – floor) Begin between 60-70% of 1rm Snatch and work to a max for the complex. Strength/Skill 1a) 4X3 Strict Pullups + ME Chest 2 Bar PU – rest 1:30 1b) 4X8 Thrusters – heaviest possible, rest 1:00 Conditioning: AMRAP 9 of: 3-6-9-12… Clean and Jerk, 135/95 TTB BBG
5X3 T&G Power Cleans + 5 Jerks (any style) – heavy but no misses, rest 2:00 Conditioning 21-15-9-15-21 of: Row for Calories OHS 95# 30 Double Unders between each set BBG
Every 2:00 for 12:00 (7 total sets): 3 Position Clean (hang from power position – hang from just above knee – floor) + Jerk (after all three cleans) Begin between 60-70% of 1rm CJ and work to a max for the complex. Strength/Skill 7 rounds of: :45 ME Push press @ 65# :15 Rest :45 Double-Unders :15 Rest Conditioning 12:00 AMRAP of: Row 250m 10 KB Swings 32/24kg 5 C2B Front Squat
180x5 205x3 225x1+ 3x10 @ 115# Bench 165#x5 190x3 210x1+ Assistance Bench: Flat Bench 3-5x10 @ 135 Incline Dumbell Press 3-5x10 @ 60# Shoulder Press 90#x5 105x3 115x1+ Assistance Shoulder Press: Press 3-5x10 @ 80# Dumbbell Press 3-5x10 @ 40# Row 3-5x10 Conditioning: Run or Row for set time BBG
Every 1:30 for 9:00 (7 total sets): 3 Position Snatch (hang from power position – hang from just above knee – floor) Begin between 60-70% of 1rm Snatch and work to a max for the complex. Strength/Skill 1a) 4X3 Strict Pullups + ME Chest 2 Bar PU – rest 1:30 1b) 4X8 Thrusters – heaviest possible, rest 1:00 Conditioning 5 rounds of: 30 Wall Balls 20/14# 25 Calorie Row 20 TTB BBG
EMOM for 7:00 (7 total sets)- 1 Power Snatch @ 80% of 1rm PS BBG Every 1:30 for 9:00 (7 total sets) @ 80% of max PC/PJ Conditioning With a Running Clock: A. At the 0:00 2 RFT: 30 Wall Balls, 20/14 15 Pull ups B. At the 5:00 2 RFT: 24 Wall Balls, 20/14 12 Pull ups A. At the 10:00 2 RFT: 18 Wall Balls, 20/14 9 Pull ups EMOM for 10:00-
1 High Hang Clean (from mid-thigh) + 1 Hang Clean + 1 Jerk @ 80% of max for the complex Strength 1a) 5X2 Power Jerk + 1 Jerk Grip OHS @ 80% of max for the complex – rest 2:00 1b) 5X5 Good Mornings – medium/easy load, rest 2:00 Conditioning 3 rounds for time of: 15 Front Squats 115# (no racks) 20 6″ Target Burpees 60 Double-Unders |
Archives
September 2018
Categories |