Work up to 3 sec pause Squat for the day. Not Max Effort
Front Squat Warmup Sets then 5x3 @ 205 3 Snatch Deadlift + 2 Snatch Pulls + 1 Snatch - Work up to max for the compex for the day 3 Position Snatch Work up to a non maximal weight 7 rounds for total working time of: 20 Double-Unders 5 OHS 135# Rest :30 Secs between rounds
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Squat 5x5 @ 265
1) 5X1 Paused Clean (3 count pause at knee) + 1 Paused Hang Clean (3 count pause in hang at knee) – @ 80% of max for the complex, rest as needed 2) 5X3 Split Jerk (with 3 count OH hold in split) – @ 80% of max for the complex, rest as needed Strength 4X45 sec. (accumulated) L-Sit Hold – rest 90 sec. Conditioning 5 RFT: 30m Prowler Push, 1.5xbodyweight 20 Wall Balls, 30/20 1 Rope Climb Front Squat
5x3 @ 205 Bench 3x5 @ 185 Strength 1) 4X3 Strict Press + 5 Push Press – work to max (up from last week), rest 2:00 2) 1X3 Strict Press + ME Push Press – use heaviest load from #1 Dips 3x5 Weighted + ME Unweighted Immediately following Conditioning Run/Row Squat Cycling 3x5 @ 255
5X1 1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause in hang at knee) – @ 80% of max for the complex across all sets, rest 2:00 Strength/Skill 4X1 BTN Jerk + 1 Heaving Snatch Balance + 1 OHS (“close to” Jerk grip for all – no Snatch grip) – @ 80% of max for the complex across all sets, rest 2:00 Conditioning “Rowing Nancy” 5 rounds for time of: Row 500m 15 OHS 95/65# Front Squat
Work up to a non maximal 3 rep set Following last 3 rep set, do ME @ 70% of heaviest Weight 1a) Barbell Rows 3x5 @ 115# 1b) Strict Pullups 3xME Snatch - Work up to 1 rep max for the day Conditioning 21-15-9 Pushups Box Jumps 50 DUs to start, finish, and in between sets Squat
3x5 @ 255 ME Set @ 135 after last working set 1) 5X1 Paused Clean (3 count pause at knee) + 1 Paused Hang Clean (3 count pause in hang at knee) – work to a max for the complex, rest as needed 2) 5X3 Split Jerk (with 3 count OH hold in split) – work to a max triple with a definite 3 count hold, rest as needed Skill 4X60 sec. (accumulated) Ring L-Sit Hold – rest 90 sec. Conditioning 10 EMOM Even: 3 Deadlifts+ 2 Power Cleans + 1 Jerk 175 Odd: 20 jumping lunges Front Squat
3x5 @ 195 Bench 3x5 @ 175 Strength 1) 4X3 Strict Press + 5 Push Press – work to max (up from last week), rest 2:00 2) 1X3 Strict Press + ME Push Press – use heaviest load from #1 Dips 3x5 Weighted + ME Unweighted Immediately following Conditioning Run/Row Strength
Squat - 3x5 @ 245 1 Set of ME at 135 following working set Deadlift 3x5 @ 245 Strength/Skill 5X1 1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause in hang at knee) – work to a max for the complex, rest 2:00 4X1 BTN Jerk + 1 Heaving Snatch Balance + 1 OHS (“close to” Jerk grip for all – no Snatch grip) – work to a max for the complex (try to go up from last week), rest 2:00 1000m Row Rest 2 Mins 750 M Row Rest 1 min 500m Row Rest 30 Sec 250M Row Sprint Work up to 3 sec pause Squat for the day. Not Max Effort
Front Squat Warmup Sets then 3x5 @ 185 Power Clean Warmup Sets then 3x3 @ 165 3 Position Snatch Work up to a non maximal weight Dips 3x10 12 Min Amrap 12 Thrusters (Increasing load 45, 55, 65.....) 25 Double Unders Variation of Wodapalooza Squat
Warmup Sets then 3x5 @ 235 Press/Pushpress Warmup Sets then 3x5 @ 105 - then PP 3x5 @ 135 3 Position Clean Work up to a non maximal 1 rep for the day Conditioning 12 AMRAP 10 pull ups 20 Wallballs 20/14 30 Double unders |
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