9.9 – 9.15 Monday A. Snatch ; 3 singles @ 75%, 5 singles @ 80-87%, 3 @ 87 – 90% of 1 RM B. Front rack walking lunge step; 10 continuous @ 155# x 3 sets, rest 90 seconds + 10 muscle ups 10 thrusters @ 135 10 muscle ups 10 OHS @ 135 10 […]
A. Single leg RDL, 3 x 5/leg, rest 60 seconds bt. legs B. Split jerk; 8 x 1 @ 85% of 1 RM – rest 90 seconds C. Hang power clean x 1 + power clean x 2 x 4 sets + 400m run 400m row 21 kb swings @ 55# 15 T2B rest 3 […]
A. Snatch; 2 singles @ 80% of 1 RM x 8 sets B. Front rack; front foot elevated split squat; 4 x 5/leg, rest 60 seconds bt. legs C. EMOM do 3 muscle ups x 10 sets + 10 minute amrap 15 pull ups 15 TnG box jumps @ 24″ + TGU work – […]
A. Snatch balance x 2 + OH BB lunge step x 10 x 4 sets; rest 90 seconds B. Back Squat @ 65% of 1 RM; 3 reps on the 60 seconds x 10 C. EMoM x 8 minutes = 7 CTB pull ups + 7 minute amrap 7 hang squat cleans @ 115 5 […]
A. EMoMx 12 minutes = 2 power snatch @ 67% of 1 RM – focus on first pull off ground B. EMoM x 12 minutes = 2 clean and jerk @ 70% of 1 RM C. Reverse hyper, 5 x 10, rest 45 sedonds + 8 minute amrap 30 double unders 7 ring dips 7 […]
A. Snatch – 3 singles @ 65% of 1 RM x 12 sets, rest 60 seconds B. DB bulgarian split squat; 3 x 8/side, rest 60 seconds bt. sides + EMOM x 14 minutes odd = 10 HSPU even = 5 muscle ups RESULTS: A. @125# B. 70# DBs C. The EMOM… Did it for […]
Saturday 2K row TT RESULTS: Man, this capped a pretty crappy end to the week. Again, I didn’t warm up well, and for some reason thought having the damper set really high was a good idea. I blew up. It shredded me. I cut it off at 1k with a 3:26 (was quickly falling off […]
A. Single leg RDL, 5 x 5/side rest 60 seconds bt legs B. Split Jerk – take up to a tough singles C. TGU; 12 reps @ 70# kb *alternating + 5 rope climbs 500m row 5 p-bar HsPU 500m row 5 rope climbs 500m row 5 p-bar HSPU + 3 minute plank hold w/ […]
A. Snatch balance – take up to a tough single B. Clean high pull x 1 + clean x 1 x 5 sets; rest 90 seconds C.1 Back rack lunge step x 3/leg x 3, rest 60 seconds C.2 Weighted pull up x 3 x 3, rest 60 seconds + 400m run @ 1:15 split 50 CTB […]
A. CG RDL; 8 x 5 @ 21X1, rest 90 seconds B. Split Jerk; 2-3 singles @ 77% of 1 RM; rest 60 seconds x 10 *focus on UB positioning + 20 minute EmoM odd = 3 power snatch off blocks @ knee @ 145-175# *fast singles – no eccentric load on your back even […]
