1) 5X1 Snatch @ 80%
2) 5X1 Clean & Jerk @ 80% Conditioning 3 rounds for time of: 20 Sec HS Hold 50′ OH Walking Lunge 75/55# 25 Thrusters 75/55#
0 Comments
1) 5X3 T&G Power Snatches @ 80% of 3rm – rest 90 sec.
2) 2 T&G Power Clean & Push Jerks @ 80% of 2rm – rest 90 sec. Strength/Skill 1a) 4X10 Front Squats @ 75% of 10rm – rest 2:00 1b) 4XME UB Bar Muscle-Ups – rest 2:00 Conditioning For time: Row 75 Calories 50 Wall Balls 20/14# 10 Hang Cleans (full squat) 155# 50 Wall Balls 20/14# Row 75 Calories 1) 5X2 Clean from blocks (just above knee) @ 80% – rest as needed
2) 5X2 Jerk from blocks/rack @ 80% – rest as needed Strength/Skill 1a) 4X8 Strict Ring Dips – rest 90 sec. 1b) 4X5 Jerk Grip BTN Push Press @ 80% of 5rm – rest 90 sec. Conditioning A. AMRAP 3: 6 FS, 155/105 6 Burpees over Bar Rest 1:00 B. AMRAP 3: Double unders Rest 1:00 C. AMRAP 3: 6 FS, 135/95 6 Burpees over Bar 5X1 Snatch from blocks (just above knee) @ 80% – rest as needed
5X3 Power/Push Jerk + 2 Jerk Grip OHS – heaviest possible, rest 90 sec. Strength/Skill 1a) 4X10 C2B Pullups – rest 90 sec. 1b) 4X10 Back Squats @ 80% of 10rm – rest 90 sec. Conditioning 4 rounds of: 1:00 ME Burpee Box Jump Overs 24/20″ 1:00 ME T&G Clean & Jerks (anyhow) 155/105# 1:00 ME HS Hold 1:00 Rest 1) 15:00 to establish a 1RM Snatch.
2) 15:00 to establish a 1RM Clean & Jerk. Conditioning Run 5k 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 – same load as last week but try to make each set AFAP, rest 2:00 1b) 4XME UB Muscle-Ups – rest 2:00 Conditioning 12:00 AMRAP of: 75 Double-Unders 15 C2B Pullups 1) 5X2 Clean from blocks (just above knee) – work to a max double for the day, rest as needed
2) 5X2 Jerk from blocks/rack – work to a max double 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 Metcon: 3 Rounds for time of each rep scheme(7,5,3) with 1 min rest between. Score is total time . 7 thrusters 95/65 7 pull ups Rest 1min 5 thrusters 5 pull ups Rest 1min 3 thrusters 3 pull ups 7X1 Snatch from blocks (just above knee) – work to a max for the day, rest as needed
Strength/Skill 1a) 5X2 Pullups + 3 C2B Pullups + 4 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 close to a true maximal set of 10 (go to failure or near failure) and note time for each set, rest 90 sec. Conditioning “Randy” For time: 75 snatches (75 / 55 lb.) Time cap: 6 minutes 1) 15:00 to establish a 1RM Snatch.
2) 15:00 to establish a 1RM Clean & Jerk. Conditioning Conditioning 30-20-10 reps for time of: Dead Lifts, 185/155 Wall Balls, 20/14 Calorie Row 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 – same load as last week but try to make each set AFAP, rest 2:00 1b) 4XME UB Muscle-Ups – rest 2:00 Conditioning 3 RFT: 7 Squat Cleans, 155/105 14 C2B 21 Box Jumps |
Archives
September 2018
Categories |