Strength/Skill Every 1:00 for 7:00: 3 Position Squat Snatch @ 80% of max for the complex. You should know what this is by looking at your training diary from last week. If you don’t have a diary and aren’t yet keeping track of your workouts ask us about Beyond The Whiteboard. It’s awesome. Fran …
Backwards Barbara 5 rds of
10 kipping pull ups
20 push-ups
30 sit-ups
40 air squats
:90 rest
Strength/Skill 10X1 Clean & Jerks @ 85% – rest exactly 40 seconds Then Alternating EMOM for 30:00- 0:00-7:00 Even Minute: 7 Clean & Jerks (anyhow) 135/95# Odd Minute: 5 Muscle-Ups 10:00-17:00 Even Minute: 5 Clean & Jerks (anyhow) 185/125# Odd Minute: 4 Muscle-Ups 20:00-27:00 Even Minute: 3 Clean & Jerks (anyhow) 225/145# Odd Minute: 3…
Strength/Skill 10X1 Snatches @ 85% – rest exactly 30 seconds Then With a 12:00 cap… For time: 4 HSPU 8 Deadlifts 135/95# 4 HSPU 8 Deadlifts 135/95# 16 Box Jump Overs 24/20″ *no step ups please unless you have to for scaling purposes. 8 HSPU 8 Deadlifts 185/125# 8 HSPU 8 Deadlifts 185/125# 16 Box…
Deload Day which means not heavy or super intense Back Squat 5 x 5 Then Annie 50-40-30-20-10 Double Unders Ab Mat Situps Buyout Mobilize and Stretch everything thats sore for the weekend’s big weights Thursday Capacity 4 rounds with HR @ or below 150 BPM: 2:30 Row 2:30 TGU 24/16kg KB (alternate every 5 each…
Strength/Skill 7X1 Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch – work to a max for the complex, rest exactly 90 sec. Try for bigger numbers than last week. Then For time: 200 Double-Unders 21 Snatches (anyhow) 135/95# 100 Double-Unders 15 Snatches (anyhow) 155/105# 50 Double-Unders 9 Snatches (anyhow) 185/125#…
Strength/Skill 5X3 reps of – 1 Paused Front Squat (3 count pause in bottom, no bounce to stand) + 3 Jerks Then 7 rounds of: 11 Burpees over Bar 9 TTB 7 Thrusters 105/70# Rest :30 after each round Buyout 4X10 Tempo Strict Pullups (3 counts up – 3 count hold with chin over –…
Remember that we’re in open season programming. Monday-Wednesday is high volume, Thursday is a mobility deload day with Friday and Saturday as heavy and max effort days. Feel free to do everything on the list but keep in mind you’re being VERY counter productive if you bury yourself and can’t make the next day. Even…
Skill/Strength
1) 5X1 Clean & Jerk @ 80% – rest exactly 45 seconds
2) 1X1 Clean & Jerk @ 85%, 90%, 95%, 100%, 105% – rest exactly 60 seconds between singles
In this section take only 5 attempts period. Meaning if you miss at 90% repeat 90% and then go onto 95% with your biggest attempt being 100%. If you miss 2x at 95% drop to 90% to finish the segment.
Then
Every 2:00 for 20:00 (10 total rounds)
6 Hang Power Snatches 115/75
9 OHS 115/75#
12 TTB
Strength/Skill 5X1 Snatches @ 80% – rest exactly 45 seconds 2) 1X1 Snatches @ 85%, 90%, 95%, 100%, 105% – rest exactly 60 seconds Yes 105% is a ME BUT take only one attempt. If you don’t think you can do it don’t try it. Then 21 Thrusters 95/65# 9 Muscle-Ups 15 Thrusters 95/65# 7…
