Strength/Skill
Every 90 Seconds for 9 min:
3 Squat Clean + Split Jerk @ 60%
(Jerk every clean)
Then
Complete as many rounds as possible in 15 mins of:
20 Push-ups
50 Air Squats
(Main Site Workout 11/22/18)
Buyout
10 x 10 Russian Kettlebell Swings 24/16kg
Strength
Bench Press 4 x 8
Then
Alternating EMOM for 20:00 of:
Even – 2,4,6,8,10,10,8,6,4,2 Thrusters 95/65
Odd – 8 Knee To Elbows
Buyout
4 x 8 Dumbbell Bench Press
4 x 8 Triceps cable push downs
Strength/Skill Squat 5 x 8 Stay light and make depth on every rep. Remember there is NOT or at least not supposed to be in an inverse relationship between depth and weight/intensity and/or depth and fatigue. In other words just because the weight is heavy or you’re fatigued is not a reason to squat higher.…
DetailsEverything 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…
Details
