Snatch
80% 3x3 - 160 Back Squat 90% For Single - 305 2x3 Drop Sets at - 275 Snatch Grip Deadlift + Low Hang Snatch Grip High Pull (Just below the knee) 90% 4/1+2 - 180 Superset 2x5/8-10 Standing Box Jump/Wide Grip Pullups
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Clean and Jerk
85% for 3x2 - 205 Front Squat 65% for 4x3 - 185 Strict Press 50% CJ for 4x3 - 125 Barbell Bent over row 65% of Snatch for 4x8 - 130 Superset 2x10 DB Reverse Flys/Chinups /Testing out the Cal Strength/Barbell WOD
No Hook, No Feet Snatch 60% 4x2 - 120 Hang Clean from Knee 70% of 1rm C&J 4x2 - 170 Back Squat Work up to 70% of 1rm for 1x5 - 250 Drop Sets 3x5 @ 225 Superset 2x10 / 6 Reps each leg Single Leg Kettlebell RDL / Dumbbell Split squat, rear foot elevated 1. Clean & Jerk
60%/2 - 145 70%/2 - 170 75%/2 - 185 80%/2 - 195 85%/1 - 205 2. Clean Grip Dead Lift (90%/5)5 - 220 3 second pause in power position 3. Front Squat (75%/5)5 - 215 4. Conditioning For Time: 21-15-9 Squat Snatch (95/65) Chest to Bar Pull-ups 1. Push Press
(75%/5)2 - 135 (80%/3)2 - 145 2. Power Jerk from Rack 65%/2 - 145 70%/2 - 155 75%/2 - 165 80%/2 - 180 (85%/1)2 - 190 3. Romanian Deadlift 60%/5 - 215 65%/5 - 235 (70%/5)3 - 245 Percentages are off Back Squat 1RM 4. Conditioning AMRAP 5: 50 Wall Ball Buy-In 12 Deadlifts (185/135) 12 Bar Facing Burpees Rest 5:00 AMRAP 5: 35 Wall Ball Buy-In 9 Deadlifts (225/155) 9 Bar Facing Burpees Rest 5:00 AMRAP 5: 20 Wall Ball Buy-In 6 Deadlifts (275/185) 6 Bar Facing Burpees Odd Object Conditioning
For Time: 30 Heavy Tire Flips Then: Conditioning Every 3:00 for 7 Rounds: 400 Meter Run 8 Toes to Bar If Running doesnt feel good, then... Conditioning AMRAP 5 7 Rounds of “The Chief” (115/80) Max Calorie Assault Bike Time Remaining rest 5 minutes AMRAP 5 6 Rounds of “The Chief” (135/95) Max Calorie Assault Bike Time Remaining rest 5 minutes AMRAP 5: 5 Rounds of “The Chief” (155/105) Max Calorie Assault Bike Time Remaining “The Chief”: 3 Power Cleans, 6 Push-ups, 9 Air Squats 1. Snatch
60%/3 65%/3 70%/3 (75%/3)2 2. Clean & Jerk 60%/2+1 70%/2+1 (75%/2+1)2 3. Back Squat 77%/5 82%/1 77%/5 85%/1 77%/5 87%/1 4. Conditioning 3 RFT: 75 DU 50 Air Squats 25 Calorie Row 1. Snatch
60%/3 65%/3 70%/3 (75%/3)3 2. Snatch Pull (95%/3)4 3. Back Squat (75%/6)5 4. Conditioning 4 RFT: 21 Wallballs (20/14) 18 Cal Row 15 Box Jumps (24/20") 12 DB Snatch (50/35) 1. Power Clean + Front Squat
60%/2+2 65%/2+2 (70%/2+2)3 2. Halting Clean Deadlift (75%/5)5 *To Power Position with 3 sec pause 3. Front Squat 75%/3 80%/1 75%/3 83%/1 75%/3 85%/1 4. Conditioning EMOMx10: Odd: 5 Thrusters (Climbing) Even: 200m Run 1. Power Clean
(75%/3)5 2. Power Jerk (65%/3)5 3. Push Press (75%/5)5 4. Conditioning 15-12-9-6-3 Deadlifts (225/155) 30-24-18-12-6 GHDSU |
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