Everything has been super heavy so the next two weeks are deload weeks. Yes, 2 not one. Again this doesn’t mean easy it just means nothing super heavy and lower intensity. Take care of your body because open prep begins January 1 or 2. Strength/Skill Every 90 Seconds for 9 min: 1 Squat Snatch + 3…
DetailsLinda AKA Three Bars of Death 10-9-8-7-6-5-4-3-2-1 reps, for time of: Deadlift, 1.5x bodyweight Bench Press, 1x bodyweight Squat Clean, 0.75x bodyweight How to scale: First calculate Rx weight then choose a multiplier for that weight. Use 90%, 80%, 70% until you arrive at a number appropriate for your strength. Sets don’t have to be…
DetailsStrength/Skill 5 x 8 Squat Use 80% of 8 rep max determined on Tuesday for all sets. Then Franzilla For time: 15 Thrusters, 95/65 lbs 15 Pull-ups 12 Thrusters, 95/65 lbs 12 Pull-ups 9 Thrusters, 95/65 lbs 9 Pull-ups — then — 12 Thrusters, 135/95 lbs 12 Chest-to-bar Pull-ups 9 Thrusters, 135/95 lbs 9 Chest-to-bar…
DetailsStrength/Skill For 7 Minutes Javorek Dumbbell Complex 1 Rest 1 minute after each complex. Take your time and make all the movements look great Then Randy 75 Power Snatches, 75/55 lbs (Any 10 or 15lb plates dropped from overhead will incur a 5 burpee penalty.) Randy Simmons, 51, a 27 year LAPD veteran and SWAT…
DetailsStrength
Take 15 Minutes to determine a 5 rep max in the bench press
Then
Alternating EMOM for 20:00 of:
Even – 2,4,6,8,10,10,8,6,4,2 Power Cleans 155/105#*
Odd – 10 Burpees
*Rx+ = 185/125
Buyout
4 x 8 Narrow Grip Bench
4 x 8 Triceps cable push downs
Strength/Skill
Take 15 Minutes to determine an 8 rep max in the squat
Then
2 rounds for time of:
100 Double Unders
30 Squats 155/105 lbs*
30 Pull-up
*Bar starts on the floor not rack.
Buyout
Perform as many rounds as possible in 15 minutes of
10 Jump Squats 75/55
Row 250
Strength/Skill Every 90 Seconds for 9 min: 3 Squat Clean & Split Jerks, working up to 90% on the 5th set and dropping to 80% on the 6th. Don’t increase weight after a miss. If you miss the same weight twice drop weight. Pressouts are misses. Then Mini DT 5 rounds for time of: 9…
DetailsYes, It’s been a heavy week so we might as well finish that way as well. For time: 1 Clean & Jerk, 155/105 lbs 5 Pull-ups 10 Push-ups 15 Air Squats 2 Clean & Jerks, 155/105 lbs 5 Pull-ups 10 Push-ups 15 Air Squats 3 Clean & Jerks, 155/105 lbs 5 Pull-ups 10 Push-ups 15…
Detailsvia GIPHY Strength/Skill 5 x 8 Squat Then 15-12-9-6-3 reps, for time of: Power Snatch, 135/95 lbs Burpee (Bar Facing) At 15 minutes on clock begin the following 2010 Northwest Regional Event #1 3 rounds for time of: 10 Overhead Squats, 135/95 lbs 50 Double Unders Absolute 10 Minute Time limit. If you don’t finish…
DetailsPre-Workout For 7 minutes perform the following Javorek Barbell Complex 1 Rest one minute after each set. The goal isn’t to do as many rounds as possible but to do great looking sets as heavy as possible. Most of us are limited weight wise by the upright rows which is fine. Then Complete as many…
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