EMOM for 10:00-
2 Snatches from the High Hang (mid thigh) *Begin between 50-60% of max Snatch, and work to a heavy (non-maximal) double. Strength/Skill 1a) 5X5 UB Weighted Strict Pullups – heaviest possible, rest 2:00 1b) 5X3 BTN Push Jerks + 2 OHS – work to a max for the complex, rest 2:00 Conditioning 4 rounds of: Row 500m 25 Thrusters 75/55# Rest 1:00 after each round. Results: Snatch - Went 95, 95, 105, 115, 125, 135, 140, 145, 150, 150 (failed 1 attempt) Pullups - Went up to 25 pounds. Could have gone higher, was not a true heaviest possible Push Jerks/OHS - Went 95, 115, 125, 135, 135 Again not a true max for the complex Conditioning - Had to sub a different workout Did 6 mins of 25 Double Unders 5 Pushpress at 95#
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4X1 Strict Press + 3 Push Press – @ 80% of max for the complex, rest 2:00
5X1 1 Paused Clean + 1 Paused Hang Clean + 1 Paused Hang Clean from Power Position (3 count pause at knee for first two, then in power position for third) – @ 80% of max for the complex across, rest as needed Every 2:00 for 8:00- 3 T&G Power Clean & Push Jerks – @ 80% of max for the complex 5X1 Push Press + 2 Push Jerks + 3 Split Jerks – @ 80% of max for the complex across, rest as needed
Bench - Work up to a 3 rep maximum for the day, Test 1rm if feeling good Squat - Work up to a 3 rm for the day. Test 1rm if feeling good. Clean Grip OHS - work to 3 Rm for the day 5X1 1 Paused Snatch (at knee) + 1 Paused Hang Snatch + 1 Paused Hang Snatch from Power Position (3 count pause in each position) – @ 80% of max for the complex across, rest 2:00
4X3 BTN Push Jerks + 1 Heaving Snatch Balance (“close to” Jerk grip for all – no Snatch grip) – @ 80% of max for the complex across, rest 2:00 7 rounds for total working time of: 15 Lateral Box Jump Overs 24/20″ 10 Front Squats 95# 5 Thrusters 95# Rest 1:1 Back Squat - 5x3
Power Snatch – 5 x 3 Power Clean & Power Jerk – 5 x 3(1+1) Overhead Squat – 5 x 3 Conditioning: 1000m Row 30 Heavy Wall Balls 100 Double-unders Front Squat - Work up to a heavy single for the day
Snatch – 5 x 3 5X1 1 Paused Snatch (at knee) + 1 Paused Hang Snatch + 1 Paused Hang Snatch from Power Position (3 count pause in each position) – work to a max for the complex, rest 2:00 Snatch Pull – 4 x 3 Conditioning: 8 Min Amrap of Ascending 2, 4, 6.... Hand-Release Burpee Ring Pull-ups Squat Snatches 95# Work up to a heavy BS for the day. Hit at least 90% of last weeks max
Work up to a 3rm FS for the day. Hit at least 95% of last weeks max 5X1 Push Press + 2 Push Jerks + 3 Split Jerks – work to a max for the complex, rest as needed Work up to a 5rm bench for the day. Hit at least 95% of last weeks max A) Dips 5x5 B) Pullups 5x5 Use the same weights as week 1 with this increased volume. If this feels too easy, you can increase the weight, but stay below absolute maximal effort.
Back Squat – 5 x 5 Clean & Jerk – 5 x 3+1 5X1 1 Paused Clean + 1 Paused Hang Clean + 1 Paused Hang Clean from Power Position (3 count pause at knee for first two, then in power position for third) – work to a max for the complex, rest as needed Clean Pull – 4 x 3 Conditioning: “Karen” 150 Wall Balls 20/14# For time. Back Squat - 5x3
Power Snatch – 5 x 2 Power Clean & Power Jerk – 5 x 2(1+1) Overhead Squat – 3 x 3 Conditioning: AMRAP 10: 10 Power Cleans 95 20 Wall Balls, 20 30 Double unders Front Squat – Work up to a heavy single for the day
Snatch – 5 x 2 5X1 1 Paused Snatch (at knee) + 1 Paused Hang Snatch + 1 Paused Hang Snatch from Power Position (3 count pause in each position) – work to a heavy but non-maximal complex, rest 2:00 Snatch Pull – 3 x 3 In 8 minutes climb up the ladder of: 1 OHS, 135 1 C2B Pullup 2 OHS 135 2 C2B 3 OHS 135 3 C2B… |
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