A. Snatch balance x 1 + OHS x 1 x 5 sets B. FS @ tough effort x 1 x 3 sets C. Push Press – 3 attempts for a tough 5 + 12 minute amrap 3 wall climbs 3 MU 20 UB wall balls, 20# RESULTS: A. 175,185,195,205,215(f-1),205 B. 305,315,315 C. 195,205,215 D. 5+6
A. RDL @ 65% of 1RM bs (just to knee) pause for 1 sec. x 4 sets B. Halting CG DL x 3 x 3 @ 90% of 1 RM clean – rest 60 seconds C. Split Jerk 1 x 5 @ 80%, 1 x 3 @ 85%, 1 x 2 @ 90% + 35 […]
A. Mid Hang Snatch x 2 @ 80% of 1RM x 5 sets, rest 2 minutes B. Back Squat; 5.3.3.5, rest 2 minutes C. Pendlay row x 8-10 x 3 sets, rest 60 seconds + 10 OHS @ 135 30 T2B 10 OHS @ 155 30 T2B 10 OHS @ 175 RESULTS: A. 155-16 B. […]
A. Clean pull @ 90% x 2 x 2 B. Power Clean @ 90%; 1 rep every 45 seconds x 7 reps + 10 minute EMOM odd = 10 HSPU even = 3 weighted ring dips + 5 minute amrap 8 thrusters @ 115 8 T2B RESULTS: (I did Friday’s workout on Saturday) A. 250# […]
A. Clean Cluster; 1.1.1.1 x 3, rest 10 sec., rest 3 minutes @ 80% of 1RM B. Snatch balance x 1 + OHS x 2 x 5 sets *tough C. Weighted CTB pull up – build to a 3 rM in 8 minutes + 5 rounds for time 250m row 10 burpees over erg RESULTS: […]
30-45 minutes of mobility 10-20 minutes of rowing form/pacing work
A. Single leg db dead lift x 5/leg x 3 sets, rest 60 seconds bt. legs B. Snatch grip RDL @ 55% of 1 RM DL @ 22×1 x 3 x 3 sets C. Deficit DL @ 70% x 3-4 reps x 3 sets @ 2” spot D. p-bar HSPU @ 10” – 7 x […]
A. Back Squat; 3.2.1.3.2.1, rest 3 minutes *build upon the previous week B. Snatch @ 85% x 1 x 10 sets – rest 60 seconds + 8.6.4.2 MU thruster @ 165# burped box jump @ 30” finisher weighted plank hold x 40 sec. on / 20 sec. off x 3 rounds RESULTS: A. 315,330,345,320,335,345. Felt […]
10 minute warm up + 45 sec. AD sprint @ max rest 4 minutes x 3 rounds + 5 minute on rower @ 1:50 pace rest 2 minutes x 3 rounds + 30 sec. AD sprint @ max rest 3 minutes x 3 rounds RESULTS: I didn’t have a ton of time so I cut bits and […]
A. DL @ 63% x 3 reps EMOM x 8 minutes B. Power Snatch @ 80% x 3 x 4 sets C. 50 push press @ 155# *every 10 reps do 20 cal on rower D. 20 TGU @ 70# – steady rhythm here RESULTS: A. 325. Felt solid. B. 150-155-160-160 C. 9:28. (UB 1st, […]
