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 3 RFT: 30 Cal Row 20 Power Cleans, 95/65 10 OHS, 95/65
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7X2 Snatch from blocks (just above knee) – work to a max double for the day, rest as needed
Strength/Skill 1a) 5X3 Pullups + 3 C2B Pullups + 3 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 For time: 5 Rounds of Cindy 20 Squat Snatches, 115/80 5 Rounds of Cindy 1 round of “Cindy” = 5 pull ups + 10 Push up + 15 Squats 1) 15:00 to establish a 1RM Snatch.
2) 15:00 to establish a 1RM Clean & Jerk. Conditioning For time: Row 50 Cals 100 Wall Balls 20/14# Row 50 Cals 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 MU + ME Kipping MU – rest 2:00 Conditioning 4 rounds for time of: 10 Power Snatches 155/105# 150′ Shuttle Run (50′ sections) 30 Pistols (alternating) 150′ Shuttle Run (50′ sections) 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 1) For time: 50 Double-Unders 50′ OH DB Walking Lunges 50/30# (each hand) 25 TTB 100 Double-Unders 25 TTB 50′ OH DB Walking Lunges 50/30# (each hand) 100 Double-Unders 7X3 Snatch from blocks (just above knee) – work to a max triple for the day, rest as needed
Strength/Skill 1a) 5X3 Pullups + 3 C2B Pullups + 3 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 maximal set of 10 (based off last week’s sets) and note time for each set, rest 90 sec. Conditioning Masters Event 4: 21-15-9 reps for time of- Deadlifts 225/155# Box jumps 24/20″ 250 M row to finish each round 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 5X3 Power/Push Jerk + 2 Jerk Grip OHS – heaviest possible, rest 90 sec. Conditioning “Isabel” 30 Snatches for time, 135/95 |
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