1) Power Snatch: 4X3@80% – rest as needed
2) Power Clean & Push Jerk: 4X3@80% – rest as needed 4 rounds of: Row 200m 15 Burpees over Rower (jump over slide)
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4X3@80% UB Bench Press – rest 90 sec.
Strength/Skill 1a) 5X3@80% Paused Back Squats (3 count pause at absolute rock-bottom depth) – rest 90 sec. 1b) 5X3@80% Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – rest 90 sec. 3 Rounds for Time 5 S2OH 155 10 Deadlift 155 15 Pushups 1) 5X1@80% Clean from blocks (just above knee) – rest as needed
2) 5X1@80% Jerk from blocks – rest as needed BB Cycling 3X3@75% UB Hang Cleans (full) from the Power Position – rest 90 sec. Strength 1a) 4X3@80% Paused Clean Pulls (3 count pause at knee) – rest 90 sec. 1b) 4X3@80% Push Press + Hold (3 count lockout hold overhead) – rest 90 sec. 3 Rounds for Time 500m Row 50 Split Jumps (each jump = 1 rep) With 10# Weighted Vest 5X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed
BB Cycling 1) 3X3 UB Hang Snatches (full) from the Power Position – rest 90 sec. 2) 1XME T&G Snatches (full) from floor @ 100% of max triple from #1 Strength 1a) 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm), rest 2:00 1b) 4X10 Tempo Ring Dips (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) – if 10 UB reps at strict tempo is too easy add weight, rest 2:00 Conditioning For Time: 40 Double Unders 20 Lunges 115# 10 Thrusters 115# 40 Double Unders 20 Lunges 115# 10 Thrusters 115# 40 Double Unders 1) Power Snatch: 4X3 – work to a 3RM, rest as needed
2) Power Clean & Push Jerk: 4X3 – work to a 3RM, rest as needed Accessory/Skill 1a) 4X3 Three Stop Snatch Pulls DEMO VIDEO – heaviest possible, rest 90 sec. 1b) 4XME UB C2B Pull-ups – rest 90 sec. 10 DB Snatch (alternating) 50# 10 Box Jumps 24″ 10 Burpees 20 DB Snatch (alternating) 20 Box Jump Overs 20 Burpees Rest 2 Mins 800 M Incline Run 1) 4X3 Bench Press – rest 90 sec.
2) 1XME UB Bench Press @ 95% of max triple from #1 Strength/Skill 1a) 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible (aim for at least 10# more than last week), rest 90 sec. 1b) 5X3 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 90 sec. Conditioning 3 rounds for time: Run 400m 12 OHS 155/105# 1) 5X1 Clean from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed
2) 5X1 Jerk from blocks – work to a max single for the day (no more than 5 attempts), rest as needed BB Cycling 1) 3X3 UB Hang Cleans (full) from the Power Position – rest 90 sec. 2) 1XME T&G Cleans (full) from floor @ 95% of max triple from #1 Strength 1a) 4X3 Paused Clean Pulls (3 count pause at knee) – heaviest possible, rest 90 sec. 1b) 4X3 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec. 3 RFT: 25 Wall Balls, 30/20 25 KBS, 2-pood/1.5-pood 5X1 Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed
BB Cycling 1) 3X3 UB Hang Snatches (full) from the Power Position – rest 90 sec. 2) 1XME T&G Snatches (full) from floor @ 95% of max triple from #1 Strength 1a) 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm) , rest 2:00 2 Rounds for time of: 20 Cal Row 20 Power Snatches, 75/55 20 Wall Balls, 20/14 1) Power Snatch: 4X3 – work to a 3RM, rest as needed
2) Power Clean & Push Jerk: 4X3 – work to a 3RM, rest as needed Accessory/Skill 1a) 4X3 Three Stop Snatch Pulls DEMO VIDEO – heaviest possible, rest 90 sec. 1b) 4XME UB C2B Pull-ups – rest 90 sec. Conditioning Run 800m 40 Power Clean and Push Jerks – 115# Run 800m 1) 4X3 UB Push Jerks (re-rack, and do not drop) – rest 90 sec.
2) 1XME UB Push Jerks (re-rack, and do not drop) @ 90% of max triple from #1 Strength/Skill 1a) 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 90 sec. 1b) 5X3 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 90 sec. Conditioning 5 rounds for total working time of: Row 500m (all out) 1 Min ME Dumbell Push Press Rest 1:00 between rounds. |
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