Power
1) Power Snatch + 2 Snatch Balances + 3 OHS – unbroken: 5 attempts to establish a max for the complex. Note: You may rest as long as you’d like with the bar on your back, but to complete the complex the bar may not be dropped or placed on a rack. 2) Block Pulls: 6×1@100% Conditioning 1) 1:30 ME Strict Pushups Rest as needed. 2) For time: Row 50 Calories 30 TTB Rest 1:00. 3) 1:30 ME Strict Pushups Rest as needed. 4) Row 2000 M for Time
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Power
1) Hang Power Clean (from power position): 5 attempts to work to a max single. 2) Jerk (from blocks): 5 attempts to work to a max single. Strength/Skill 1) 3 attempts at a Max Distance UB HS Walk – rest as needed between attempts 2) Bench Press: work to a 3RM – warm up and rest as necessary Conditioning 1) 2:00 ME Double-Unders Rest as needed. 2) 2:00 ME Sled Push Rest as needed. 3) 50 Burpees for time Power
Hang Power Snatch (from power position): 5 attempts to work to a max single. BB Cycling 1X1:00 ME T&G Snatches (full) @ 155/105# Note: The goal is to go the full minute UB as fast as possible. Obviously, warm up before your ME attempt. Conditioning “Elizabeth” 21-15-9 of: Power Cleans 135/95# Ring Dips 1) Power Snatch: 5X1 – work to a max single for the day, rest as needed
2) Power Clean & Push Jerk: 5X1 – work to a max single for the day, rest as needed Accessory/Skill 5X5 Strict Pull-ups + ME UB C2B Pull-ups (stay on bar after completing Strict PU) – rest 60 sec. Conditioning Row 2k 1) EMOM for 5:00-
2 T&G Power Snatches *Begin at approximately 80% of 1rm Power Snatch & add load each minute. One miss is allowed – more than one miss, lower weight. 2) EMOM for 5:00- 2 T&G Power Clean & Push Jerks *Begin at approximately 75% of 1rm Power Clean & Push Jerk & add load each minute. One miss is allowed – more than one miss, lower weight. Conditioning For time: 15 Power Snatches 115/75# 30 Lateral Hurdle Jumps (over bar) 9 TTB 12 Power Snatches 135/95# 30 Lateral Hurdle Jumps (over bar) 12 TTB 9 Power Snatches 155/105# 30 Lateral Hurdle Jumps (over bar) 15 TTB 5X1 Power Clean from blocks (just above knee) + Jerk – work to a max single for the day (no more than 5 attempts), rest as needed
5X1 Hang Power Clean (power position) + Front Squat + Jerk – work to a max complex for the session (no more than 5 heavy attempts), rest as needed BB Cycling 3XME UB Cleans (full squat – from the floor) @ 85% (of max Clean) – rest 2:00 Strength 5X2 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec. Conditioning 10:00 AMRAP of: 8 C2B Pullups 12 (alternating) Front Rack BB Lunges @ 115# 24 Push Press 115# 5X1 Power Snatch from blocks (just above knee) – work to a max single for the day (no more than 5 attempts), rest as needed
BB Cycling 3XME UB Snatches (full squat – from the floor) @ 80% (of max Snatch) – rest 90 sec. Strength 1a) 4X3 Front Squats – work to a 3rm, rest 2:00 1b) 4X5 Tempo (3 counts down, 3 count pause at bottom, 3 counts up, 3 count pause at top) + ME UB Kipping (or strict w/ no tempo) Ring Dips – rest 2:00 3 rounds for time of: Row 50 calories 150 double-unders 50 walking lunges 1) Power Snatch: 5X1 – work to a max single for the day, rest as needed
2) Power Clean & Push Jerk: 5X1 – work to a max single for the day, rest as needed Accessory/Skill 1a) 5X2 Three Stop Snatch Pulls DEMO VIDEO – heaviest possible, rest 60 sec. 1b) 5X5 Strict Pull-ups + ME UB C2B Pull-ups (stay on bar after completing Strict PU) – rest 60 sec. Conditioning Run 1 Mile 1) EMOM for 5:00-
2 T&G Power Snatches *Begin at approximately 80% of 1rm Power Snatch & add load each minute. One miss is allowed – more than one miss, lower weight. 2) EMOM for 5:00- 2 T&G Power Clean & Push Jerks *Begin at approximately 75% of 1rm Power Clean & Push Jerk & add load each minute. One miss is allowed – more than one miss, lower weight. Strength 1) 1X2 Deadlift @90% Conditioning 1) 4:00 ME Burpee Box Jumps 24/20″ *Rest as needed between 1 & 2. 2) 10:00 AMRAP of: 300 M Row 30 Splits Jumps (each jump = 1 rep) 30 KBS 24/16kg 1) 5X1 High Pull (from floor) + Hang Power Snatch (power position) – work to a max complex for the session (no more than 5 heavy attempts), rest as needed
2) 5X1 Hang Power Clean (power position) + Front Squat + Jerk – work to a max complex for the session (no more than 5 heavy attempts), rest as needed BB Cycling 3XME UB Cleans (full squat – from the floor) @ 80% (of max Clean) – rest 2:00 Strength 1a) 5X2 Paused Clean Pulls (3 count pause at knee) – heaviest possible, rest 90 sec. 1b) 5X2 Push Press + Hold (3 count lockout hold overhead) – heaviest possible, rest 90 sec. Conditioning EMOM for 20:00- As fast as possible… 5 Pull-ups 10 HR Push-ups 15 Air Squats With the remainder of the minute – on odd minutes only (1:00, 3:00, 5:00, etc.) – complete ME Double-Unders. |
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