Strength/Skill Every 1 min for 14 mins, alternating between: 1 Power Clean & Split Jerk, 70% 1RM* 10 Burpee (Bar Facing)s *please no thrusters, push presses or strict presses. Split Jerk only and be fast! Also remember while the volume is high this week its still a deload week. Be kind to your body and…
Strength Remember this is a deload week (please read not easy just deload) which means work hard, practice range of motion and exquisite technique above how heavy. In other words stay at the Rx percentages no matter how great you feel. Back Squat 5×8 at 50% 1RM Then 3 rounds for time of: 10 Thrusters,…
Strength/Skill Every 2 mins for 12 mins 3 Power Snatches* *Start at around 60% and work up to a 3 rep max Then: 2 mins per station with 30 seconds rest between stations of: Sumo Deadlift High-pull, 75/55 lbs Box Jump Over, 24/20 in Double Unders Buyout 4×0:20 Box Shoulder Stretch 3×8 PVC Raises with…
Wendler Bench Press: Week 3 5 reps @ 75% 3 reps @ 85% 1+ rep @ 95% of 1RM* *Goal isn’t to get a new PR (even though some of you will) but to get as many reps as possible at 95%. Then Cindy Complete as many rounds as possible in 20 mins of: 5 Pull-ups…
Strength/Skill Every 2 Minutes for 12 Minutes: 3 Power Cleans Start at around 60-65% and work up to a 3 rep max on the last set. Drop weight after any failure. Then Complete as many rounds as possible in 10 mins of: 10 Burpee (Bar Facing)s 10 Pull-ups 10 Thrusters, 95/65 lbs Buyout Box Shoulder…
Wendler Back Squat: Week 3 5 reps @ 75% 3 reps @ 85% 1+ rep @ 95% of 1RM* *Goal isn’t to get a new PR (even though some of you will) but to get as many reps as possible at 95%. Then For time: 50 Wall Balls, 20/14 lbs 50 Burpee Box Jumps, 30/24 in…
Strength Wendler Press Week 2 3 at 70% 3 at 80% 3+ at 90% Then Complete as many rounds as possible in 15 mins of: 7 Push Press, 135/95 lbs 10 Overhead Squats, 135/95 lbs 15 Sit Up (Ghd)s* *If you haven’t ever attempted GHD situps today isn’t the day to do so. Scale to 25…
Strength
Strength/Skill Every 1 min for 10 mins do: 3 Power Cleans, 60% 1RM increase weight 5-10 pounds every set until failure then drop 5-10 for each subsequent set Then 4 rounds for time of: 5 Hang Power Cleans, 185/125 lbs 15 Burpees Rest 1 min Buyout Handstand Work 2×1:00 Chin to Toes Handstand Hold Skills and…
