Strength Squat 5 x 5 (heavy but not crushing should have 3 or 4 more in the tank on the heaviest set) Then 4 RFT: Overhead Squats and Box Jumps 4 rounds for time of: 20 Overhead Squats, 115/75 lbs 20 Box Jumps, 30/24 in Thursday Capacity 3 rounds with HR @ 140-150BPM of: 4:00…
DetailsStrength/Skill 7X1 Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch @ 80% of max for the complex. Same as last week but please use only 80% of last week’s max. Remember it’s a deload week even though the benchmarks the last 2 days might say otherwise Then With a 16:00…
DetailsStrength/Skill Every 1:00 for 7:00: 3 Position Squat Clean and Jerk @ 80% of max for the complex from last week. One Jerk for every clean Then “Strict Diane” 21-15-9 of: Deadlifts 225/155# Strict HSPU* *kipping hspu aren’t a scale for this one. Do some version of an HSPU that you can do strict Buyout…
DetailsStrength/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 …
DetailsBackwards 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…
DetailsStrength/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…
DetailsDeload 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…
DetailsStrength/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#…
DetailsStrength/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 –…
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