3 Position Snatch (power position, hang, floor) – 5×1@70%, rest as needed
Strength/Skill 1a) 4XME UB C2B Pull-ups – rest 2:00 1b) 4X5 Back Squats @ 80% of 5rm – rest 2:00 Conditioning 4X800m Run – 90% effort, rest 1:1
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Intermediate & Long Distance Workout
1x (800m, 600m, 400m, 200m, 400m, 600m, 800m) Workout Details: Each interval will be followed by 10sec rest, 10 jumping split lunges, 100 yard sprint (on the football field hashmarks), 2min rest. Workout Pacing: The tempo for every interval will be the same. Your efforts must be controlled during the early rounds so that you can maximize your performance ("speed") deep into the workout. 1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk. Conditioning 10:00 AMRAP of: 15 Power Snatches 75/55# 30 Double-Unders 5x3 Pause Back Squat - Heaviest possible for the day - Strict 3 Sec hold in the bottom position
5x3 Overhead Squat - Heaviest Possible for the day Strength/Skill 1a) 4X5 + 1XME Front Squats – work to a 5 RM for the day, then 1 ME UB set @ 90% of 5rm, rest 2:00 1b) 4XME Handstand Hold – rest 2:00 Conditioning 200 M Row 21 Ring Dips 9 Prowler Push 150 M Row 15 Ring Dips 6 Prowler Push 100 M Row 9 Ring Dips 3 Prowler Push 3 Position Clean (2 reps from each position – power position, hang, floor) + Jerk (2 Jerks per set, 1 after each 3 position clean) – 1×1@60%, 1×1@65%, 2×1@70%
Strength/Skill 1a) 4X8 Banded Strict Ring Dips (band attached to KB on floor, and around waist) – use heaviest band that will still allow for completion of 8 reps, rest 90 sec. 1b) 4X3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS – heaviest possible, rest 90 sec. Conditioning 20:00 AMRAP of: 400m Run 8 Pull Ups 12 Muscle Snatches 75# Squat Cycle
Pushpress 3 Position Snatch Double (2 reps from each position – power position, hang, floor) – 1×1@60%, 1×1@65%, 2×1@70% Strength/Skill 5X2 Pull-ups + 3 C2B Pull-ups + 4 Bar Muscle-Ups – rest 2:00 Conditioning 5 Squat Clean and Jerks, 135# 500m Row 4 Squat Clean and Jerks, 155# 500m Row 3 Squat Clean and Jerks, 175# 500m Row 2 Squat Clean and Jerks, 195# 500m Row 1 Squat Clean and Jerk, 215# 1) 15 minutes to establish a 1RM Snatch.
2) 15 minutes to establish a 1RM Clean & Jerk. Conditioning For time: 400m Plate Carry 45# 3 rounds of: 3 Power Snatches 135/95# 6 Push press 9 Burpees GHD Sit-ups 400m Plate Carry 45# (after 3 rounds) 5x3 Pause Back Squat - Heaviest possible for the day - Strict 3 Sec hold in the bottom position
5x3 Overhead Squat - Heaviest Possible for the day Strength/Skill 1a) 4X5 + 1XME Front Squats – work to a 5 RM for the day, then 1 ME UB set @ 90% of 5rm, rest 2:00 1b) 4XME Handstand Hold – rest 2:00 Conditioning 3 rounds of: Row 1k 30 Thrusters 65/45# Rest 2:00 after each round. 3 Position Clean (2 reps from each position – power position, hang, floor) + Jerk (2 Jerks per set, 1 after each 3 position clean) – 1×1@55%, 1×1@60%, 1×1@65%, 1×1@70%
Strength/Skill 1a) 4X8 Paused Strict Ring Dips (3 count pause in bottom, 3 count pause at lockout, add weight if 8 UB with pauses is too easy) – rest 90 sec. 1b) 4X3 Jerk Grip BTN Push Press + 2 Jerk Grip OHS – heaviest possible, rest 90 sec. Conditioning 7 rounds of: 4 T&G Power Clean & Push Jerks (begin @ 155/105#) Run 200m 4 Strict Pullups 3 C2B Pullups Rest 1:00 after each round. *Increase load on PC&PJ by 10# each round until you cannot complete 4 reps, then lower weight by 10# and use for the remainder of the workout. 3 Position Snatch Double (2 reps from each position – power position, hang, floor) – 1×1@55%, 1×1@60%, 1×1@65%, 1×1@70%
Strength/Skill 1a) 5X3 TTB + 4 Pull-ups + 5 C2B Pull-ups – rest 2:00 1b) 4X5 + 1XME Back Squats – work to a true 5rm, then 1 ME UB set @ 90% of 5rm, rest 2:00 Conditioning For time: 21 Power Cleans 135/95# 21 OHS 135/95# 15 Power Cleans 135/95# 15 OHS 135/95# 9 Power Cleans 135/95# 9 OHS 135/95# |
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