1. Power Snatch: (65%/3)3 - 130
2. Snatch Pull: (75%/3)3 - 150 3. OHS: (65%/3)3 - 165 4. "Grace" - 30 C&J for Time (135/95) 5. EMOMx16 Odd: 2 C2B, 4 Purshpress 115#, 8 KBS (2/1.5) Even: Rest
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1. Snatch
65%/3 - 130 70%/3 - 140 75%/3 - 150 80%/3 - 160 85%/2 - 170 (90%/1)3 - 180 2. Clean & Jerk 65%/3 - 165 70%/3 - 180 75%/3 - 190 80%/3 - 205 85%/2 - 215 (90%/1)3 - 230 3. Back Squat 83%/3 - 285 86%/1 - 295 83%/3 88%/1 - 305 83%/3 90%/1 - 310 4. Conditioning 75/60 Cal Assault Bike 50 Power Snatches (75/55) 25 Over-the-Bar Burpees 1. Clean (Mid Thigh off Blocks or from Hang)
60%/4 - 155 65%/4 - 170 70%/4 - 185 (75%/3)3 - 195 2. Clean Pull (Mid Thigh off Blocks or from Hang) 80%/5 - 205 (85%/5)4 - 220 3. Front Squat 79%/5 - 225 85%/1 - 240 79%/5 87%/1 - 245 79%/5 89%/1 - 250 4. Conditioning EMOMx16: A) 12 KB Front Rack Lunges (53's/35's) B) 12 Deficit Push-ups (stacking plates) C) 12 DB Box Step-Ups (45's/30's) D) 50s Plank Hold (elbows) Conditioning
"Helen" 3RFT: 400m Run 21 KB Swings (53/35#) 12 Pull-ups Stamina Training EMOMx16: Odd: 15 Wallballs (20/14#) Even: 6 C2B Pullups Back Squat 79%/5 85%/1 79%/5 87%/1 79%/5 89%/1 1. Snatch
65%/4 - 130 70%/4 - 140 75%/4 - 150 80%/3 - 160 (85%/3)2 - 170 2. Clean & Jerk 65%/3+1 - 170 70%/3+1 - 185 75%/3+1 - 195 80%/3+1 - 205 (85%/3+1)2 - 225 3. Back Squat 78%/4 - 270 83%/1 - 285 78%/4 86%/1 - 295 78%/4 88%/1 - 305 4. Conditioning "Surfer on Acid" 3RFT: 400m Run 21 Burpees 1. Clean (Mid-thigh, off Blocks or from Hang)
60%/4 - 155 65%/4 - 170 (70%/4)3 - 185 2. Clean Pull (Mid-thigh, off Blocks or from Hang) 70%/5 - 185 75%/5 - 195 (80%/5)3 - 205 3. Front Squat 77%/5 -220 83%/1 - 235 77%/5 85%/1 - 240 77%/5 87%/1 - 250 4. Conditioning AMRAP 13: 55 Calorie Row 55 Thrusters (95/65) 55 Pull-ups 1. Conditioning
AMRAP 3: 12/9 Cal Bike 12 Power Snatch (95/65) Rest 3:00 AMRAP 3: 12/9 Cal Bike 8 Power Snatch (115/80) Rest 3:00 AMRAP 3: 12/9 Cal Bike 4 Power Snatch (135/95) 2. Gymnastics Conditioning 12 C2B 30 Push Press 95# 8 C2B 20 Push Press 95# 4 C2B 10 Push Press 95# 3. Midline Conditioning 3 Rounds, NOT for time 30 GHDSU 15 Deadlifts (275#) 1. Snatch (Mid Thigh Off Blocks or Hang)
60%/4 - 120 65%/4 - 130 (70%/4)3 - 140 2. Snatch Pull (Mid Thigh Off Blocks or Hang) 70%/5 - 140 75%/5 - 150 (80%/5)3 - 160 3. Back Squat 77%/5 - 265 83%/1 - 285 77%/5 85%/1 - 295 77%/5 87%/1 - 305 4. Conditioning 5 Rounds: 9 Power Cleans (135/95) 15 Push-ups 21 Squats 200 Meter Run |
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