1) Snatch: Work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest as needed
2) 5 SN Grip Behind-the-Neck Push Press + 3 Overhead Squats: work to a 1rm for Complex – 1×5+3@95%, 1×5+3@90% – rest as needed 1a) 4X8 Weighted Strict Pull-ups (not UB) – heaviest possible, rest 60 sec. 1b) 4X4 Push Press – heaviest possible, rest 60 sec. Conditioning 10 Snatch 50 Double Unders 8 Snatch 40 Double Unders 6 Snatch 30 Double Unders 4 Snatch 20 Double Unders 2 Snatch 10 Double Unders
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BBG
1) Power Clean: 5X2@80% 2) Power Jerk from blocks: 5X2@80% Strength/Skill 1a) 3X5 Bench Press @ 90% of 8rm – rest 90 sec. 1b) 3X5 Strict C2B Pull-ups – rest 90 sec. Conditioning 8X100m Sprint – rest 1:30 BBG
1) Power Snatch: 5X2@80% of 2rm 2) Snatch Balance: 4X3@100% of #1 Strength/Skill 1a) 4X5 Pause Back Squats @ 65% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top) – rest 90 seconds 1b) 4X1:00 (total) Freestanding Handstand Hold – accumulate 1:00 total hold even if broken, rest 90 seconds Conditioning 4 rounds of: 1:00 ME Double Unders 1:00 ME Dumbell Push Press 1:00 ME Weighted AB Mats 1:00 Rest 1) 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): 5X1@80% of all-time max for the complex
2) Jerk from blocks: 5X2@80% of 1rm Strength/Skill 1a) 3X8 Muscle-Ups AFAP – rest 90 sec. 1b) 3X5 Jumping Good Mornings – heaviest load from last week -10#, rest 90 sec. Conditioning 1) 10:00 AMRAP of: Paced Burpees *Work at what you perceive to be 85-95%. Check HR before starting and immediately after. Rest until HR drops to below 110 BPM before beginning #2. 2) 5:00 AMRAP of: 10 Burpees 10 Pull-ups 10 Thrusters 95/65# 1) Power Clean: 2RM – 2X1@95%, 2X1@90%
2) Power Jerk from blocks: 2RM – 2X1@95%, 2X1@90% Strength/Skill 1a) 3X8 Bench Press – heaviest possible reps with maximal speed, rest 90 sec. 1b) 3XME Strict C2B Pull-ups – rest 90 sec. 3RFT: 10 Clean and Jerks, 135/95 400m Run 1) 3 Position Snatch (Floor, Hang, Power Position – do not drop bar): Max for the complex – 1X1@95%, 1X1@90%
2) Snatch Balance: 4X3@100-120% of max double from #1 1a) 4XME Pause Back Squats @ 80% (STRICT 3 second pause in the bottom at absolute bottom depth – NO PAUSE FOR BREATH at the top) – rest 90 seconds 1b) 4XME Strict Press + 3 Push Press (go to complete failure, then rest and complete 3 more reps each set) – if more than 15 on first set add weight, rest 90 seconds Conditioning 800m Run 21 Unbroken* Strict Press, 115# 800m Run 18 Unbroken* Strict Press 800m Run 15 Unbroken* Strict Press 200m Run penalty must be completed any time the strict press is broken. 1) 3 Position Clean (Floor, Hang, Power Position – do not drop bar) + 1 Jerk (after Clean complex): Max for the complex + Jerk – 1X1@95%, 1X1@90%
2) Jerk from blocks: 3RM – 3X1@95%, 3X1@90% 1a) 3XME UB Strict C2B Pull Ups + ME Kipping (drop down after ME Strict set, and reset for Kipping set with no more than :10 break) – rest 90 sec. 1b) 4X5 Pause Front Squats @ heaviest possible – try to add to last week’s number (STRICT 3 second pause in the bottom at absolute bottom depth) – rest 90 seconds 3 Rounds 4 min AMRAP 250m Sandbag Run ME KB Clean 32kg Rest 1 Min |
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