Strength Back Squat 20 rep max effort (if this ends up being only 17 or 18 or goes over to 22 or 23 that’s ok. In a perfect world your 20th rep is exactly one rep away from failure) Then Perform 10 rounds of the following: 30 Seconds Burpees Rest 30 secs 30 Seconds Kettlebell…
DetailsStrength/Skill Every 2 Minutes for 12 Minutes 3 Clean Pulls + 1 Squat Clean + 2 Split Jerks (Unless there is an injury or an adaptive need everyone splits on every jerk…OK? Set up every rep. No touch and go) Work as heavy as possible with no pressouts or any other type of miss Then…
DetailsThe open starts February 23 and this training cycle will get us ready for 17.1 and beyond. We will also have mid cycle Olympic Lifting Maxes on January 14th. Plan on entering the open as my goal is 100% participation for the open. Since our snatch and clean jerk max day is on January 14th…
DetailsToday is the final day of our deload week. The open is in 11 weeks so be prepared to repeat any and all open workouts in the next 11 weeks. Ok maybe not 16.5 that would be ill advised. Dress warm. Strength Press 5 @ 40% 5 @ 50% 5 @ 60% Hollywood For time:…
DetailsStrength
Wendler Deadlift Cycle Week 4 Deload
5 @ 40%
5 @ 50%
5@ 60%
Then
For time:
75 Double Unders
50 Push-ups
50 Double Unders
25 Push-ups
30 Double Unders
10 Push-ups
Buyout
4 x 10 Straight Leg GHD
Strength/Skill Every other minute for 12 Minutes alternating between 3 Power Snatch @ 60%* 12 Split Jumps *or less you should 100% nail these Then The Chief Max rounds in 3 minutes of: 3 Power Cleans, 135/95 lbs 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Each year in…
DetailsStrength Wendler Bench Cycle Week 4 Deload 5 @ 40% 5 @ 50% 5@ 60% Then 3 rounds for time of: 5 Strict Chest To Bar Pull-ups* 6 Shoulder-to-Overheads, 65% Push Press 1RM 10 Chest-to-bar Pull-ups* 12 Front Squats (same load as shoulder to overheads) *Remember this is still a deload week so if your…
DetailsStrength/Skill Every other minute for 12 Minutes alternating between 3 Power Clean and Jerks @ 60%* 8 Bar Facing Burpees *or less you should 100% nail these. Remember it’s a deload week so no pressouts and snappy. Should be and feel fun! Then Complete as many rounds as possible in 15 mins of: 10 Push…
DetailsCongratulations to everyone who put up some big max efforts in the powerlifts last week. Here’s a well deserved deload week. Use this week to get fresh because it’s only 12 weeks before the open. Strength Wendler Squat Cycle Week 4 Deload 5 @ 40% 5 @ 50% 5 @ 60% Then 3…
DetailsStrength Take 20 Minutes to determine a 1 Rep Max Effort in the following Press Bumping bar off the chest, uneven lockouts and any flexion in the knees before during and after the lift are all failed lifts. Then Baseline For time: Row, 500 m 40 Air Squats 30 AbMat Sit-ups 20 Push-ups 10 Pull-ups…
Details
