Front Squat
165x3 190x3 215x3+ Bench 155#x3 175x3 200x3+ Assistance Bench: Flat Bench 3-5x10 @ 135 Incline Dumbell Press 3-5x10 @ 60# Shoulder Press 85#x3 95x3 110x3+ Assistance Shoulder Press: Press 3-5x10 @ 80# Dumbbell Press 3-5x10 @ 40# Row 3-5x10 Conditioning: Run or Row for set time
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EMOM for 10:00-
2 Position Snatch 1 High Hang (mid thigh) + 1 Hang (just above knee) @ 70% of max Snatch, across Strength/Skill 1a) 5X8 Strict Pullups – rest 2:00 1b) 5X2 BTN Push Jerks + 1 OHS @ 80% of max for the complex – rest 2:00 Conditioning: Amrap 3:1 Work to Rest (Minutes) of: Burpee Box Jumps 24'' Power Cleans 135# 1 Arm KB OH Squat, switching every 5 reps With a running clock
A. 0:00-4:00 work up to a heavy single Snatch Grip Push Press from a rack B. 4:00-8:00 work up to a heavy single Snatch Balance from a rack C. 8:00-12:00 work up to a heavy single hang Squat Snatch D. 12:00-16:00 work up to a heavy single Squat Snatch E. 16:00-20:00 work up to a heavy single Front Squat Conditioning 48-30-18 reps for time of: Row for Calories Push ups EMOM for 10:00-
1 High Hang Clean (from mid-thigh) + 1 Hang Clean + 1 Jerk *Begin between 65-70% of max Clean & Jerk, and work to a max for the day. 4X5 reps of: 1 Strict TTB + 1 Strict Pullup + 1 Strict C2B Pullup – (1+1+1 = 1 rep, each rep should be completed UB) rest 90 sec. 50 Double-Unders 15 OHS 135/95# 100 Double-Unders 30 OHS 135/95# 100 Double-Unders 15 OHS 135/95# 50 Double-Unders 1X3@80%, 2X2@85%, 1X1@95%, 1X1@100% Paused Front Squats (3 count pause in bottom, no bounce to stand) – rest 90 sec.
3x8 Squat at 60% of Front Squat Max - AFAP Bench 145#x5 165x5 185x5+ Assistance Bench: Flat Bench 3-5x10 @ 135 Incline Dumbell Press 3-5x10 @ 60# Shoulder Press 80#x5 90x5 105x5+ Assistance Shoulder Press: Press 3-5x10 @ 80# Dumbbell Press 3-5x10 @ 40# Row 3-5x10 Conditioning: Run or Row for set time EMOM for 10:00-
2 Poisition Snatch 1 High Hang (mid thigh) + 1 Hang (just above knee) *Begin between 50-60% of max Snatch, and work to a max single for the day. Strength/Skill 1a) 5X5 UB Weighted Strict Pullups – heaviest possible (push weight), rest 2:00 1b) 5X2 BTN Push Jerks + 1 OHS – work to a max for the complex, rest 2:00 For Time: 30 Thrusters, 45 90 Double unders 20 Thrusters, 65 60 Double unders 10 Thrusters, 95 30 Double unders |
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