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…
DetailsSay Happy Birthday to Cynthia!
Remember that Thursdays are deload days in prep for the weekend. Also once games season actually hits it will become an even lighter day as the unannounced open wod will be every Friday
7X1 Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch – work to a max for the complex, rest exactly 90 sec.
Same as last week. If your backside ain’t smoked after doing these you’re doing them wrong.
Then
Row 1000
30 Power Snatchs 135/95
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Bench Press 5 x 5
Strength/Skill 1) Every 1:30 for 9:00 3 Position Snatch (hang at power position -> hang at knee -> floor) *Begin at 60-70% of 1rm & increase to a max for the complex – push wait from last week. All three reps should be completed without dropping the bar or pausing on the floor. Rest 2:00…
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10X1 Clean & Jerks @ 85% – rest exactly 45 seconds
*Same as yesterday – notice the decrease in rest. No extra attempts – keep it to 10.
Then
200 Double-Unders
50 TTB
50 Power Snatches 95/65#
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4 x 10 Romanian Deadlift
Strength/Skill 10X1 Squat Snatch @ 85% – rest exactly 30 seconds between attempts. No max efforts or extra reps. Start at 85% and you miss more than once please drop weight. Then Every 6 minutes until completion or inability to finish a segment: 1) From 0:00-6:00 75 Wall Balls 20/14# (10’/9′) 10 Chest to Bar Pullups…
DetailsDid you read yesterday’s post and blog share from Yasha? Strength Pause Front Squat 4 x 8 Pause 3 seconds at the bottom of each squat. DON’T RELAX OR SIT IN THE BOTTOM. The purpose is to be able to ACTIVELY hold the bottom of a squat and come up hard and fast. Sitting or…
DetailsToday is a super high volume day with a ton of extra work so stick with the program and make it happen. Take a moment to read this post from Yasha Kahn. I first met Yasha 3 years ago at Waxmans Gym in Los Angeles where he was helping translate for Dimitry Klokov and Ilya…
DetailsStrength/Skill 1) Every 2:00 for 10:00 (5 total sets): 3 Position Squat Clean and Jerk *Begin at 60-70% of 1rm & increase to a max for the complex. All three reps should be completed without dropping the bar or pausing on the floor. Rest 2:00 before beginning #2. 2) 1 ME UB Set of…
DetailsStrength/Skill Every 1:30 for 9:00 (7 total sets): 3 Position Squat Snatch Add weight every set working toward a max on the 5th or 6th set. If you miss drop weight. Perform 10 bar facing burpees for every missed rep after the EMOM is complete. Then 15:00 AMRAP (adding 3 reps per round) of: 3…
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