Power
1) Clean with 3-sec Pause each rep (just above the knee): 5×3@80% of 3rm Accessories Bent Over Rows: 3X5 – medium/heavy, rest 60-90 sec. GHD Sit-Ups: 3×20 12 min AMRAP Row for meters 10 Wallball every 300m 20/14
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Power
1) Mid-hang Power Snatch: 5×3@80% of 3rm 2) Strict Press: 1X5@40%, 1X5@50%, 1×5@60%. Conditioning 5X400M Run – rest 1:1 *All out every round. Power
1) Mid Hang Power Clean: Work to a 3rm 2) 2″ Deficit Deadlift: 1X5@40%, 1X5@50%, 1×5@60%, keep as much speed on the bar as possible. Conditioning 15 minute AMRAP of: Row 500m 50 Double-Unders 1 Mile Run
25 BS w/Sandbag 25 FS w/Sandbag 1 Mile Run 25 BS w/Sandbag 25 FS w/Sandbag 1 Mile Run 32 minutes. Legs felt it after this one. Like doing some longer type WODs at home. Power
1) 15 minutes to Work up to a 80% Snatch (establish a 1RM if feeling good) 2) 15 minutes to Work up to a 80% Clean (establish a 1RM if feeling good) 3) Bench Press: 1X5@75% 1X3@85% 1xMax Effort@95% 4) Establish a 2RM Jerk from the blocks 3 rounds for time of: Run 400m 21 Dumbbell shoulder press 12 KB Snatches 32 kg Power
1) Snatch from blocks (power position): work to a 3rm 2) Back Squat: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed Accessories 1) Front Squat: 3×10 AHAP 2) Weighted Situps 15 minute AMRAP of: Run 200M 20 Wall balls 20 KBS 32kg 1) Tall Power Snatch: work to a 3rm
2) Strict Press: 1X5@75%, 1X3@85%, 1xMax Effort@95%, rest as needed 1A) 3X10 Weighted Strict Pull-Ups, AHAP – rest 90 sec. 1B) 3X10Weighted Sit-Ups, AHAP- rest 90 sec. (Put feet through heavy Dumbells and hold a third Dumbell to the top of your head) 3 rounds for time of: 10 Clean & Push Jerks (anyhow) 155/105# 20 Lateral Burpees (later jump over bar) Power
1) Mid Hang Power Clean: Work to a 3rm 2) Deadlift: 1X5@75% -265 1X3@85% - 300 1xMax Effort@95% - 335 rest as needed Accessories 1A) 3X10 Bent Row – heaviest possible, rest 60 sec. 4 Rounds 20 KB Snatches – 10 each side 200 Meter Run Power
1) 15 minutes to Work up to a 80% Snatch (establish a 1RM if feeling good) 2) 15 minutes to Work up to a 80% Clean (establish a 1RM if feeling good) 3) Bench Press: 1X3@70% 1X3@80% 1xMax Effort@90% rest as needed 4) Establish a 3RM Jerk from the blocks Conditioning 21-15-9 of: Wall Balls 30# Ring Dips Burpees 1) Snatch from blocks (power position): work to a
3rm 2) Back Squat: 1X3@70% - 200 1X3@80% -230 1xMax Effort@90% - 255 rest as needed Strength/Accessories 1) Front Squat: 3×10 AHAP For time: 30 Box Jumps 24 30 Hang Power Snatches 75# 30 Wall Balls 20/14# 30 Double Unders 30 Wall Balls 20/14# 30 Hang Power Snatches 75# 30 Box Jumps 24 |
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