1. Snatch
1RM Test 2. Clean & Jerk 1RM Test 3. Conditioning 27-21-15-9 Pullups Overhead Squats 115# Over-the-Bar Burpees 4. Stamina Conditioning EMOMx10: 6 Power Cleans (135/95#) + 6 Pushups
0 Comments
1. Clean & Jerk
60%/2+1 - 145 70%/2+1 - 170 75%/1 - 185 80%/1 - 195 85%/1 - 205 90%/1 - 220 95%/1 - 235 (85%/1)2 - 205 2. Clean Pull (95%/2)4 - 235 3. Back Squat 60%/2 - 200 70%/2 - 235 75%/2 - 250 80%2 - 265 85%/2 - 285 90%/1 - 305 4. Gymnastics Conditioning 5RFT: 3 strict Pullups 3 Pullups 3 C2B Pullups Rest 1:00 between rounds 5. Conditioning 75 Squats 200 DU 2K Row 200 DU 75 Squats 1. Row Conditioning
3 sets of: 7x200m, :20 rest Rest 1:00 between sets 2. Gymnastics Conditioning 4x18 Kipping HSPU Rest 1:00 between sets 3. Barbell Conditioning AMRAP 3: 3 Power Cleans (135/95#) 3 Front Squats 3 Push Jerks Rest 3:00 AMRAP 3: 3 Power Cleans (175/125#) 3 Front Squats 3 Push Jerks Rest 3:00 AMRAP 3: 3 Power Cleans (205/145#) 3 Front Squats 3 Push Jerks 4. Stamina Conditioning 4RFT: 21 OHS (95/65#) 12 Bar-Facing Burpees 1. Snatch
60%/2 - 115 70%/2 - 135 75%/1 -145 80%/1 - 155 85%/1 - 165 90%/1 - 175 95%/1 - 185 (85%/1)2 - 165 2. Snatch Pull (95%/2)4 - 185 3. Front Squat 60%/2 - 175 70%/2 - 200 75%/2 - 215 80%2 - 225 85%/2 - 245 90%/1 - 255 4. Gymnastics Conditioning 6 Rounds, NOT for time: :45 of easy Rowing 5 C2B Pullups 5. Conditioning 21-15-9: DB Thrusters (50/35#) Pull-ups Calorie Row 1. Snatch
Heavy Single 2. Clean & Jerk Heavy Single 3. Front Squat 60%/2 70%/2 75%/2 80%x2 (85%x2)3 4. Conditioning AMRAP 18: 30 Push Jerks 115# 30 BJ 24" 30 Cal Row 30 T2B 5. Stamina Conditioning EMOMx12 Odd: 10 Situps + 10 Deadlifts 225# Even: 5 C2B Pullups + 5 OHS 135# 1. Clean & Jerk
Heavy Single 85% of Heavy Single 90% of Heavy Single 2. Clean Pull (105%/2)4 3. Back Squat Heavy Single 85% of Heavy Single 90% of Heavy Single 4. Gymnastics Conditioning 4RFT: 5 Strict Pullup 5 Pullup 5 C2B Rest 1:00 between rounds 5. Conditioning 30 Front Squat (135/95#) 20 Front Squat (155/105#) 10 Front Squat (185/105#) Rest 3:00 30 Deads (185/135#) 20 Deads (225/155#) 10 Deads (275/185#) 0-8 Mins
1. Row Conditioning 5x200m, :20 rest Rest 2 Mins 10-18 Min 2. Barbell Conditioning EMOMx8: Odd: 4 Snatches 135# Even: 7 Overhead Squats 135# Rest 2 Mins 20-28 Min 3. Conditioning 8 min amrap 10 Power Cleans 135# 10 Bar-Facing Burpees Rest 2 Mins 30-38 Mins 4. Gymnastics Conditioning 5x 60% of your best unbroken Pullup set (18) Rest 2 mins 40-48 Mins 5. Conditioning 21-15-9: Snatch 75# Pushup 1. Snatch - heavy single, then 85% of HS; 90% of HS
2. Snatch Pull - (105%/2)4 3. Front Squat - heavy single, then 85% of HS; 90% of HS 4. Gymnastics Conditioning 5x 60% of your best unbroken Pullup set 5. Conditioning " 21-15-9: Squat Snatch (95/65) Strict Pull-Ups 1. Snatch
60%/2 - 115 70%/2 - 135 75%/2 - 145 80%/2 - 155 85%/1 - 160 90%/1 - 170 95%/1 - 180 2. Clean & Jerk 60%/2+1 - 145 70%/2+1 - 170 75%/2+1 - 185 80%/2+1 - 195 85%/1 - 210 90%1 - 220 95%/1 - 235 3. Back Squat 60%/2 - 200 70%/2 - 235 75%/2 - 250 80%/2 - 265 85%/2 - 285 90%/1 - 300 95%/1 - 315 4. Conditioning Ascending Ladder for 8 Minutes: 3 Clean & Jerks (155/105#) 3 Over-the-Bar Burpees 6/6, 9/9... 1. Clean & Jerk
60%/1 70%/1 75%/1 80%/1 85%/1 90%/1 80%/1 85%/1 95%/1 2. Clean Pull 100%/3 (105%/2)3 3. Back Squat 60%/2 70%/2 75%/2 80%/2 85%/2 (90%/1)3 4. Gymnastics Conditioning 5RFT: 5 T2B 5 Pull Up 5 C2B Pullup Rest 1:00 between sets 5. Conditioning AMRAP 18: 80 Wallballs (20/14#) 60 Calorie Row 40 1-Arm DB Snatch (70/50#) 20 OHS (135/95#) 10 C2B Pullups |
Archives
September 2018
Categories |