Strength/Skill Take 20 Minutes to determine the following Front Squat Max Effort Bar starts in the rack. As always make every effort you can to end on a successful lift. Don’t get greedy as there is no reason to attempt a lift to prove you can’t do it. Then For time: 20 Thrusters, 95/65 lbs…
Strength/Skill Take 20 minutes to determine the following: Power Clean Max Effort Not sure why this lift is called a clean BUT I know for sure it isn’t called a Power Slop so if you rack the bar below the collarbone with the feet split significantly past shoulder width you are done. Break it down no…
Strength/Skill Every 90 seconds for 9 minutes 3 Full Squat Clean and Jerk from the floor, pick load, no misses no pressouts. Jerk every clean. Bar loads are as follows: 3 @ 70%, 3 @ 75%, 2 @ 80%, 2@ 85%, 1 @ 90%, 1 @ 95% Note: Percentages are of working max. After any…
Strength/Skill Perform as many rounds as possible in 10 minutes of the following: Bear Complex Perform the Bear Complex in sets of 7. Rest one minute between complexes and stop at 10 minutes. Only good looking reps, don’t rush for time but go heavy as you can do the complex well. Then 21-15-9 reps, for…
Strength/Skill Bench Press 3 @ 70%, 3 @ 75%, 2 @ 80%, 2@ 85%, 1 @ 90%, 1 @ 95% Note: 95% is 95% not 100% or more. In this case, it’s far better to leave knowing there was more in the tank wondering what you could have done that actually testing yourself with 100%…
Strength Squat 3 @ 70%, 3 @ 75%, 2 @ 80%, 2@ 85%, 1 @ 90%, 1 @ 95% Note: Percentages are of working max. After any miss (including pressouts) do not increase weight and don’t add weight until all reps in the set are successful. If the final sets are misses drop weight until…
Strength/Skill Every 90 seconds for 9 minutes 3 Full Squat Snatch from the floor, pick load, no misses no pressouts. Bar loads are as follows 3 @ 70%, 3 @ 75%, 2 @ 80%, 2@ 85%, 1 @ 90%, 1 @ 95% Note: Percentages are of working max. After any miss (including pressouts) do…
Working in teams of 2 perform the following.
50 Back Squats, 135/95 lbs
40 Pull-ups
30 Shoulder-to-Overheads, 135/95 lbs
50 Front Squats, 135/95 lbs
40 Pull-ups
30 Shoulder-to-Overheads, 95/65 lbs
50 Overhead Squats, 95/65 lbs
40 Pull-ups
30 Shoulder-to-Overheads, 95/65 lbs
Rx on the squats are from the floor.
Strength/Skill Every 90 seconds for 9 minutes 3 Power Clean and Split Jerk from the knee position, pick load, no misses no pressouts. In other words, jerk each clean. Drop Bar and reset if your grip is failing. Then Diane 21 15 9 Deadlifts 225/155 Handstand Pushups Scaled Deadlifts 185/125 Pushups Buttercups Deadlifts 135/95 Pushups…
