BB Cycling
1) Power Snatch: 4X5 – work to a 5RM, rest as needed 2) Power Clean & Push Jerk: 4X5 – work to a 5RM, rest as needed Strength/Skill *Sequence ends on 4th set of C2B. 1a) 4X1:00 ME Strict C2B Pull-ups (this is not an unbroken set) – rest 2:00 1b) 3X10 Reverse Hypers – heavy, rest 2:00 Conditioning 10:00 AMRAP of: 3 C2B 5 Shoulder to Overhead 155/105# 7 OHS 155/105#
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BB Cycling
1a) 4+1X3 Touch & Go Jerks (re-rack, and do not drop) – four sets to work to a 3rm (see note for explanation of +1), rest 90 sec. Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. Strength/Skill 1a) 4X5 Back Squats – work to a heavy, but not maximal, set of 5 – rest 2:00 1b) 4X3 Clean Grip Behind the Neck Push Press – heaviest possible, rest 2:00 Conditioning 15 Min Amrap 5 Front Squats, 155# 10 Pullups 15 Deadlifts 250 M Row 4x500m Row. Rest 1 min between sets. Go all out. BBG
1) 5X1 Two Position Clean (hang & power position) – heavy but NO MISSES, rest as needed 2) 5X2 Jerk from blocks – heaviest possible, rest as needed BB Cycling/Midline 1a) 4+1X3 Touch & Go Cleans (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec. Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. 1b) 4X8 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 8 reps at strict tempo is too easy add weight, rest 2:00 Conditioning Alternating EMOM for 12 Minutes Even- 30 Double-Unders 5 Burpees Odd- Row BBG
5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee, rest as needed BB Cycling/Midline 1a) 4+1X3 Touch & Go Snatches (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec. Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. 1b) 4X60 second Plank – rest 90 sec. Conditioning 15 min AMRAP 400m Run Max UB OHS Squat @ 155# 10 Jumping Squats BB Cycling
1) Power Snatch: 4X5 – work to a 5RM, rest as needed 2) Power Clean: 4X5 – work to a 5RM, rest as needed Strength/Skill 1) 4X1:00 ME Strict C2B Pull-ups (this is not an unbroken set) – rest 2:00 4 rounds for time of: Run 400 meters 20 squats 95# 10 push press 95# 1a) 4X5 Back Squats – work to a heavy, but not maximal, set of 5 – rest 2:00
1b) 4X3 Clean Grip Behind the Neck Push Press BB Cycling/Midline 4+1X3 Touch & Go Cleans (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec. Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. Conditioning For time: 50 Cal Row 50 Box Jumps 25 PC (135/95) 25 Burpees over Bar 1) 5X1 Two Position Clean (hang & power position) – heavy but NO MISSES, rest as needed
2) 5X2 Jerk from blocks – heaviest possible, rest as needed BB Cycling/Midline 4+1X3 Touch & Go Cleans (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec. Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. Conditioning 4 rounds for total working time of: Row 250m 10 C2B Pullups Rest 1:1 5X2 Pause Snatches (3 count pause at the knee) – heavy but NO MISSES and absolute strict pause at the knee, rest as needed
BB Cycling/Midline 1a) 4+1X3 Touch & Go Snatches (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec. Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar. Conditioning “Open Workout 12.1″ 7:00 AMRAP of: 6″ Target Burpees 3X5 Split Jerk (no drops) @ 75% of 5rm – rest 2:00
Strength/Skill 1a) 3X5 Pause Front Squats @ 100% of last week’s 8rm – (STRICT 3 second pause in the bottom at absolute bottom depth), rest 2:00 1b) 3X5 Clean Grip Behind the Neck Push Press @ 100% of last week’s 8rm – rest 2:00 Conditioning For time: 3 Minutes: Row for Calories 3 Minutes: Burpee Box Jump Overs (20 inches) 2 Minutes: Row for Calories 2 Minutes: Burpee Box Jump Overs (20 inches) 1 Minute: Row for Calories 1 Minute: Burpee Box Jump Overs (20 inches) 1) 5X1 Clean from blocks (just above knee) @ 80% – rest as needed
2) 5X1 Jerk from blocks @ 80% – rest as needed BB Cycling/Midline 1a) 3X5 Touch & Go Cleans (full) @ 70% of 5RM – rest 90 sec. Conditioning For time: AMRAP 3: 4 Burpees over the Bar 4 Thrusters 115# Rest 2:00 B. AMRAP 3: Row for Cals Rest 2 minutes AMRAP 3: 4 Burpees over the Bar 4 Thrusters 115# Rest 2:00 B. AMRAP 3: Row for Cals |
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