Every 2:00 for 10:00 (5 total sets)-
4 T&G Power Clean & Push Jerks – begin around 70% of max PC&PJ and work to a 4RM for the day Every 1:30 for 9:00 (7 total sets)- 4 T&G Power Snatches – begin around 70% of max Power Snatch and work to a 4rm for the day 50 6″ Target Burpees 50 Thrusters 95/65# 50 6″ Target Burpees
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EMOM for 10:00-
1 Hang Clean (from mid-thigh) + 2 Jerks *Begin between 60-65% of max Clean & Jerk, and work to a max for the complex. 1a) 5X3 Power Jerks + 2 Jerk Grip OHS – work to max for the complex, rest 2:00 1b) 5X5 Good Mornings – work to a heavy load but concentrate on keeping straight back and pushing hips back, rest 2:00 1) EMOM for 10:00- 15 Wall Balls 20/14# *Rest until the clock hits 15:00 2) 7:00 AMRAP of: 30 Double-Unders 10 TTB Work up to a heavy back squat for the day. Following the last back squat move to paused front squats:
1X5@70%, 1X5@75%, 2X3@80%, 1X2@85% Paused Front Squats (3 count pause in bottom, no bounce to stand) – rest 90 sec. 5x3+3 press/push press Bench - Work up to a 3rm for the day. Choice - Upper/mid back focus following EMOM for 10:00-
2 Snatches from the High Hang (mid thigh) *Begin between 50-60% of max Snatch, and work to a max double for the day. Strength/Skill 1a) 5X5 UB Weighted Strict Pullups – heaviest possible (push weight from last week), rest 2:00 1b) 5X3 BTN Push Jerks + 2 OHS – work to a max for the complex, rest 2:00 3 Rounds: 500m Row 12 Hang Power Cleans 115# 50 Double Unders Every 1:30 for 9:00 (7 total sets)-
5 T&G Power Snatches – begin around 70% of max Power Snatch and work to a 5rm for the day Every 2:00 for 10:00 (5 total sets)- 5 T&G Power Clean & Push Jerks – begin around 70% of max PC&PJ and work to a 5RM for the day 4 Rounds for time of: 50 Double-unders 15 KettleBell Swings 2p 50 Double-unders 5 Power Cleans 175# EMOM for 10:00- 1 Hang Clean (from mid-thigh) + 2 Jerks *Begin between 50-60% of max Clean & Jerk, and work to a heavy (non-maximal) complex. 1a) 5X3 Power Jerks + 2 Jerk Grip OHS – work to max for the complex, rest 2:00 1b) 5X5 Good Mornings – work to a heavy load but concentrate on keeping straight back and pushing hips back, rest 2:00 For time: 100 Double Unders 15 Hang Power Cleans 115 1000m Row 15 Hang Power Cleans 100 Double Unders Work up to a heavy back squat for the day. Following the last back squat move to paused front squats:
2X5@70%, 2X3@75%, 1X3@80% Paused Front Squats (3 count pause in bottom, no bounce to stand) – rest 90 sec. 5x3+3 press/push press Bench - Work up to a 3rm for the day. Choice - Upper/mid back focus following |
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