1) EMOM for 10:00-
3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight. 2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight. Strength/Skill 1a) 4X10 Front Squats – work to a heavy but not maximal set of 10 (based off last week’s sets) and note time for each set, rest 2:00 1b) 4X2 Strict PU + ME Kipping C2B – rest 2:00 Conditioning 5 rounds of: 2:00 to complete- 30 Sec HS Hold ME DU with the remainder of the 2:00 1:00 Rest
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1) 5X3 Clean from blocks (just above knee) – work to a max triple for the day, rest as needed
2) 5X3 Jerk from blocks/rack – work to a max triple for the day, rest as needed Strength/Skill 1a) 4X5 Tempo Ring Dips (3 counts in all parts) + ME Kipping Ring Dips (if you cannot do 5 UB tempo reps, then break and make the 5th tempo rep lead into the ME kipping) – rest 90 sec. 1b) 4X5 Jerk Grip BTN Push Press – work to a 5rm, rest 90 sec. Conditioning 10:00 AMRAP of: 14 KB Thruster 24/16kg (2 KBs, one in each hand) 14 TTB 7X3 Snatch from blocks (just above knee) – work to a max triple for the day, rest as needed
Strength/Skill 1a) 5X6 Pullups + 4 C2B Pullups + 2 Bar Muscle-Ups (the goal is unbroken: if you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement) – rest 90 sec. 1b) 4X10 Back Squats (timed sets) – work to a heavy but not maximal set of 10 (based off last week’s sets) and note time for each set, rest 90 sec. Conditioning *100 Bar Facing Burpees – For time. EMOM (beginning @ 1:00) – 3 Power Clean & Push Jerks 155# 1) 5X3 Paused Snatch (3 count pause @ knee) – work to a max triple for the day, rest as needed
2) 5X3 Paused Clean (3 count pause @ knee) – work to a max triple for the day, rest as needed Strength/Skill 1a) 5X3 Power/Push Jerk + 2 Jerk Grip OHS – heaviest possible, rest 90 sec. 1b) 5X2:00 Hollow/Arch Hold (rotate every :30, this should be UB) – rest 90 sec. Conditioning 6X200m Sprint Build speed rounds 1-3 to a all out sprint for rounds 4-6. Rest 2:00 each round, or more if pace falls off from round 4 to 5. Conditioning “Jackie” Row 1k 50 Thrusters 45# 30 Pullups 1) EMOM for 10:00-
3 T&G Power Snatches – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight. 2) 2 T&G Power Clean & Push Jerks – Begin at 60% and add weight each minute. If a miss occurs, drop 5# and try to complete the remainder of the 10:00 at that weight. Strength/Skill 1a) 4X10 Front Squats – work to a heavy but not maximal set of 10, rest 2:00 1b) 4X2 Strict MU + ME Kipping MU – rest 2:00 Conditioning 3 rounds of: 1:00 ME Strict HSPU 4:00 AMRAP of: 7 Power Clean & Push Jerks @ 70% of max from #2 14 Bar Facing Burpees 1:00 Rest 1) 5X3 Clean from blocks (just above knee) – work to a max triple for the day, rest as needed
2) 5X3 Jerk from blocks/rack – work to a max triple for the day, rest as needed Strength/Skill 1a) 4X5 Tempo Ring Dips (3 counts in all parts) + ME Kipping Ring Dips (if you cannot do 5 UB tempo reps, then break and make the 5th tempo rep lead into the ME kipping) – rest 90 sec. 1b) 4X5 Jerk Grip BTN Push Press – work to a 5rm, rest 90 sec. Conditioning 7 rounds of: 200m Run (absolutely all out effort) 7 Hang Power Snatches 115# Rest 1:1 7X3 Snatch from blocks (just above knee) – work to a max triple for the day, rest as needed
Strength/Skill 1a) 5X6 Pullups + 4 C2B Pullups + 2 Bar Muscle-Ups (the goal is unbroken: if you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement) – rest 90 sec. 1b) 4X10 Back Squats – work to a heavy but not maximal set of 10, rest 90 sec. Conditioning For time: 75 Double-Unders 50 6″ Target Burpees 25 Hang Power Snatches 115# 50 6″ Target Burpees 75 Double-Unders 1) Power Snatch: 4X3 – work to a 3RM, rest as needed
2) Power Clean & Push Jerk: 4X3 – work to a 3RM, rest as needed Accessory/Skill 4XME UB C2B Pull-ups – rest 90 sec. Conditioning 50 Snatch 115# 5 burpees EMOM starting at 0 5x1 Clean and Jerk - work to a max single for the day (no more than 5 attempts), rest as needed
1XME UB Clean and Jerk @ 75% of max from #1 Strength/Skill 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible (aim for at least 10# more than last week), rest 90 sec. Conditioning 3 Rounds of - A) Row 500M All out Rest 1:00 B) Row 500M @ 80% 1) 5X1 Clean – work to a max single for the day (no more than 5 attempts), rest as needed
2) 5X1 Jerk from blocks – work to a max single for the day (no more than 5 attempts), rest as needed BB Cycling 1) 3X3 UB Hang Cleans (full) from the Power Position – rest 90 sec. 2) 1XME T&G Cleans (full) from floor @ 95% of max triple from #1 Strength 4X3 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec. 3 RFT: Row 750m 8 FS@135 12 KBS Row 500m 16 FS 24 KBS Row 250m 24 FS 36 KBS |
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