Strength
Back Squat (3 sec pause at bottom) 10×3 at 70% 1RM
After the pause stand up as powerfully and as athletically as possible
Then
5 rounds for time of:
10 Deadlifts, 275/185 lbs
10 Burpee (Bar Facing)s
25 Double Unders
Buyout
100 Banded Good Mornings
Fran
21-15-9
Thrusters 95/65
Pullups
Strength
Squat 5×5
Then
Complete as many rounds as possible in 12 mins of:
Handstand Walk, 30 ft
30 Split Jumps
30 Kettlebell Snatches, 24/16 kg
Then
Roll or stretch any and everything thats sore. Fran
Strength
Bench Press 5-5-5-5-5
Then
5 rounds for time of:
9 Deadlifts, 135/95 lbs
6 Hang Power Snatches, 135/95 lbs
3 Overhead Squats, 135/95 lbs
Buyout
Triceps. Always Triceps after bench press day
Strength
Back Squat 8-8-8-8
Second gut check this week. Deep and heavy as possible
Then
Every Minute on the Minute for 20 Minutes:
12 Burpees every even minute
12 Wall Balls every odd minute
Buyout
4×10 Front Squat
4×10 Bent over rows
Strength/Skill Every 2 mins for 12 mins do: 3 Power Cleans, 70% 1RM 3 Front Squats, 70% 1RM 3 Jerks, 70% 1RM Then 15 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 9 Toes-to-bars 12 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 12 Toes-to-bars 9 Power Cleans, 155/115 lbs 30 Lateral Bar Jumps 15…
Strength Squat 4×12 * * This should be a total gut check. If on the 3rd or 4th set you aren’t questioning your ability to get 12 reps on the 5th rep you are WAY too light. Please don’t miss this awesome opportunity. Then Barbara 5 rounds for time of: 10 Pull-ups 15 Push-ups 20…
In 12 Minutes determine
Snatch 1 rep max
In 12 Minutes determine
Clean and Jerk 1 rep max
Then
Complete as many rounds as possible in 12 mins of:
7 Handstand Push-ups
7 Knees To Elbows
7 Burpees
Strength/Skill
Every Minute on the minute for 10 minutes
1 Power Snatch @ 65-75%
Then
12-9-6-3 reps, for time of:
Power Snatch, 95/65 lbs
Burpees
Then
4 x 1 minute handstand holds
Strength
Overhead Squat 8×1 at 75% 1RM
Then
21-15-9 reps, for time of:
Overhead Squat, 95/65 lbs
Wall Ball, 20/14 lbs
Buyout
Hollow and Arch body work
