This is a final prep workout for the Winter Ice Storm tomorrow. If you’re competing feel free to scale this workout as much as you think you need to for the event tomorrow. Remember that scaling a workout can be in the form of lowering weight (most people stop here but wait there’s a lot…
Strength/Skill
Every 1 min for 10 mins, alternating between:
3 Bar Muscle-ups
10 Toes-to-bars
Then
12-9-6-3 reps, for time of:
Power Snatch, 95/65 lbs
Burpee
Rx+= 135/95
Buyout
4 x 10 Straight leg GHD
Strength Bench Press 4 x 10 keep weight at 60% (or less) if competing in the ice storm. If you haven’t tested the combine workout yet now isn’t the time. If you’re not competing use as heavy weight you can handle for 10 reps. It’s not necessarily a 10 rep max just super heavy for…
Strength/Skill
Every 1 min for 10 mins, alternating between:
5 Overhead Squats, pick load
10 Burpee (Bar Facing)s
Then
5 rounds for time of:
10 Squat Cleans, 95/65 lbs
10 Push-ups
10 Box Jumps, 24/20 in
Buyout
3 x 5 Drop Snatch. Stay light and be quick
This week is the final push towards the Winter Ice Storm this Friday. The workouts are pointing toward that event wether you’re competing or not. I know a lot of you will be doing extra workouts for the storm but don’t ignore the programs for the gym this week. We are still in a training…
Workout of The Day
Complete as many rounds as possible in 15 mins of:
10 Overhead Squats, 95/65 lbs
10 Snatch Grip Deadlifts, 95/65 lbs
15 AbMat Sit-ups
Then
Death by shoulder to overhead 115/75
Workout of The Day
21-15-9 reps, for time of:
Pull-up
Overhead Squat, 135/95 lbs
Then
Death By Deadlifts
225/155
Strength
Bench Press 12-12-12-12
Use the heaviest weight you can for each set.
Rest as needed between sets.
Then
15-12-9 reps, for time of:
Power Clean, 155/115 lbs
Burpee Box Jump, 24/20 in
Chest-to-bar Pull-up
Buyout
4 x 100 banded triceps
Strength/Skill Every 1 min for 10 mins do: 1 3 Position Squat Clean + 1 Split Jerks, 80% 1RM* *Trainer’s note. We need people to move to the idea that the word Clean in a strength session means squat unless specified power. For now I said squat. Also Jerk means split unless the person’s preferred…
