Monday Strength/Skill Every 1:30 for 9 minutes 3 Snatch High-Pulls (DEMO VIDEO) + 1 Squat Snatch – work as heavy as possible without misses or pressouts on the snatch. No touch and go, setup accurately on every rep. Then 3 rounds for time of: Run 400m 15 C2B Pull-ups 20 Pistols (alternating) Buyout 4X5 Pendlay…
Barbell Cycling Early last week Jared Fleming called me and wanted to know if I would program some of his new barbell cycling workouts into our program. So here it is and let me know what you think. From Waxman’s Gym in Los Angeles Barbell cycling is perhaps the most fundamental skill needed to compete effectively…
Strength/Skill EMOM 10 Minutes 1 Pause Squat Snatch @80%* *Perform every rep @ 80%. In the event of 2 consecutive misses or pressouts drop weight then continue. The pause is just off the ground. Then 3 rounds for time of: Row 500m 21 Thrusters 95/65# 24 KB Snatches (alternating) 24/16 (lets see your hand to…
Strength/Skill 5 rounds of: 5 HSPU (Kipping is fine. Just go as fast as you can do them well) 10 “Russian” KB Swings heavy as possible (check your notes and scale UP from last week. If you used the 48 try double 32’s) Rest 1:00 between rounds Then For time: 60 pull-ups 50 abmat sit-ups*…
Strength/Skill EMOM 10 Minutes 1 Squat Clean + Split Jerk @80%* *Perform every rep @ 80%. In the event of 2 consecutive misses or pressouts drop weight then continue. Unless there is an injury or adaptive need you must do a split jerk. Please no max efforts. We’ve been hitting it super heavy and this…
Strength/Skill EMOM 10 Minutes 1 Squat Snatch @80%* *Perform every rep @ 80%. In the event of 2 consecutive misses or pressouts drop weight then continue. Then 4 rounds for time of: 50 double-unders 15 snatches 95/65# Buyout Alternation Every Minute on the Minute for 10:00: 3 Muscle Ups* 10 KB swings as heavy as possible.…
Strength/Skill
Working in Teams of two:
Take 10 minutes to determine 1 RM of Power Clean + Push Press.
Then
“Bar Fight”
For time:
50 chest-to-bar pull-ups
40 toes-to-bars
30 cleans and jerks 185/125#
Rx+ same as masters at the games 205/145#
Strength/Skill
Take up to 20 minutes to determine your 5 rep max for squat
Then
50 Box Jumps, 30/24 in
50 American Kettlebell Swings, 24/16
50 Knees To Elbows
50 Wall Balls, 20/16 lbs 12/10 foot targets
50 Burpees
Compare to last weeks chipper.
Buyout
None
Strength/Skill
5X5 Romanian Deadlifts heaviest possible load with perfect form
Then
4 rounds for time of:
Run 400 meters
24 air squats
12 burpee box jump overs 30/24″
Rx+= With a 20/14# vest
Buyout
Bench Press 5 x 5
Strength/Skill 1 Squat Clean + Split Jerk Begin @ 60% of 1RM – add 15/10# every 1:30 for 5 sets, then subtract 15/10# each 1:30, but add a rep for 5 more. Stop adding weight in the event of any pressouts or misses. Unless there is an injury or adaptive need you have to split…
