1) Clean from blocks (just above knee): 2rm – 2×2@90%
2) BTN Jerk from blocks (drop every rep): 2rm – 2×2@90% Squat 7×5 Front Squats, across 1a) 4X3 Bench Press – work to a 3rm, rest 90 sec. 1b) 4XME Strict TTB – rest 90 sec. 30 Burpee Box Jump Overs 24/20″ 30 Front Squats @ 70% 30 Burpee Box Jump Overs 24/20″ Row 5x300m, 1 minute rest between sets.
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Snatch: 2rm – 1×1@95%, 1×1@90%
Strength Back Squat: 3rm, 1×3@95%, 1×3@90% – rest as needed Press A. 5-4-3-2-1 Bench Press B. 2×20 Dumbbell Strict Press C2B Progression 7 sets of 6, :50 rest between sets For time: Airdyne 10 Mins for Cal 100 Double-Unders Run 1 Mile 1) Clean & Jerk: 2rm – 1X1@ 95%, 1X1 @ 90%
2) Jerk from blocks: 5 singles @ 100% of max from #1 + 5-10# Strength 1a) 4X3 Behind the neck Push Press (Clean grip) – heaviest possible, rest 90 sec. 1b) 3X5 Strict Pull-ups + ME C2B Pull-ups – rest 90 sec. 5×7 Front Squats C2B Progressions 7 sets of 6, :50 rest between sets EMOM for as long as possible: 3 Power Cleans + 3 Front Squats+ 3 Jerks, Scaled from 185 to 165 If you complete 10 rounds, add one rep to each movement for each additional minute. Clean from blocks (just above knee): 2rm –
2×2@90% C2B Progressions 7 sets of 6, :50 rest between sets 1a) 4X3 Bench Press – work to a 3rm, rest 90 sec. 1b) 4XME Strict TTB – rest 90 sec. 15-12-9 Front Squat @ 115/85# (from the floor) Burpee 8x400m, rest equal time. 1a) 4X5 Behind the neck Push Press (Clean grip) – heaviest
possible, rest 90 sec. 1b) 3XME C2B Pull-ups – rest 90 sec. Back Squat 10×3, across Press 6×4 Push Press 30 Box Jumps, 24/20 500m Row 15 KB Swings 2P 1000m Row 15 KB Swings 2P 500m Row 30 Box Jumps, 24/20 1. Power Clean + Push Press + Push Jerk + Split Jerk
Work up to a heavy set. ** 2. Squat 7×5 Back Squats, across * 3. Deadlift work up to a heavy set of 3 with bands or chains ** 4. EMOMx12 Odd: 7 Deads – you choose the weight Even: 50 Double unders 1) Back Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest as
needed. 2) Front Squat: 1X5@60%, 1X5@70%, 1X5@75% – rest as needed. Hang Snatch (just above knee): 5X2@80% of 2RM C2B Progression 7 sets of 6, :60 rest between sets Row 6 sets of :40 on, :20 off for meters BS + Boring but big work
Front Squat: 1X5@60%, 1X5@70%, 1X5@75% – rest as needed. Hang Snatch (just above knee): 5X2@80% of 2RM 3XME C2B Pull-ups – rest 90 sec. 3 RFT: 15 OHS, 115/95 30 Abmat Sit up 45 KBS, 2p FS
BS Strength 1a) Pendlay Rows: 4X3@80% – rest 90 sec. 1b) Bench Press: 4X3@80% – rest 90 sec. 3×20 Close-Grip Bench Press Conditioning 5X800m Run – Rest 1:1 |
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