1) 5X1 Clean from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed
2) 5X1 Jerk from blocks – work to a heavy but perfect single for the day (preferably no misses), rest as needed BB Cycling/Midline 1a) 3+1X5 Touch & Go Cleans (full) – three sets to work to a 5rm (see note for explanation of +1), rest 2:00 Note: The +1 set is an additional ME UB set @ 80% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle. 1b) 3X1:30 ME Strict HSPU – rest 2:00 Conditioning For time: 500 M Row 5 rounds of- 10 Burpess 10 Box Jumps 10 KB Swings 32/24kg 500 M Row
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BBG
5X1 Snatch from blocks (just above knee) – work to a heavy but perfect single for the day (preferably no misses), rest as needed BB Cycling/Midline 1a) 3+1X5 Touch & Go Snatches (full) – three sets to work to a 5rm (see note for explanation of +1), rest 90 sec. Note: The +1 set is an additional ME UB set @ 85% of the 5rm established in the first three sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. The +1 notation will be used throughout this cycle. 1b) 3XME (timed) Plank Hold (absolutely rigid with no sag) – rest 90 sec. Conditioning 3 rounds for time of: 20 Wall Balls 30/20# (men, use a 12′ target if you don’t have a 30# ball) 20 Pushups 1) Snatch: Work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest as needed
2) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: work to a 1rm for Complex – 1×5+3@95%, 1×5+3@90% – rest as needed 1a) 4X8 Weighted Strict Pull-ups (not UB) – heaviest possible, rest 60 sec. 1b) 4X4 Push Press – heaviest possible, rest 60 sec. Conditioning 10 Snatch 50 Double Unders 8 Snatch 40 Double Unders 6 Snatch 30 Double Unders 4 Snatch 20 Double Unders 2 Snatch 10 Double Unders BBG
1) Power Clean: 5X2@80% 2) Power Jerk from blocks: 5X2@80% Strength/Skill 1a) 3X5 Bench Press @ 90% of 8rm – rest 90 sec. 1b) 3X5 Strict C2B Pull-ups – rest 90 sec. Conditioning 8X150m Sprint row – rest :30 BBG
1) Power Snatch: 5X2@80% of 2rm 2) Snatch Balance: 4X3@100% of #1 Strength/Skill 1a) 4X5 Pause Back Squats @ 65% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top) – rest 90 seconds 1b) 4X1:00 (total) Handstand Hold – accumulate 1:00 total hold even if broken, rest 90 seconds Conditioning 4 rounds of: 1:00 ME Double Unders 1:00 ME Push Press 115# 1:00 ME Toes to Bar 1:00 Rest 1) 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): 5X1@80% of all-time max for the complex
2) Jerk from blocks: 5X2@80% of 1rm Strength/Skill 1a) 3X8 C2B AFAP – rest 90 sec. 1b) 3X5 Jumping Good Mornings Conditioning 1) 10:00 AMRAP of: Paced Burpees *Work at what you perceive to be 85-95%. Check HR before starting and immediately after. Rest until HR drops to below 110 BPM before beginning #2. 2) 5:00 AMRAP of: 10 Burpees 10 Pull-ups 10 Thrusters 95/65# |
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