Thursday, 4-26-18

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Please make sure you reserve your spot for the Jolly 51 on May 12th. Mandatory donation is $20.00.

JC’s that night….

 

E2MOM for 12 min
3 Tempo Back Squat + 1 Back Squat
tempo= 42X2
*4 second descend, 2 second at bottom, explode up, 2 second hold at top*
(The 2 second hold at the top is for you to get a strong breath before the next lift. Please use it)

E2MOM for 24 min
2 rds.
3 Power Snatch 115/85
6 Push Up
9 Air Squat

*2 min to complete 2 rds*

Wednesday, 4-25-18

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Running clock for 33 min

0-00:9:00

40 D/U
10 DB Snatch 50/35
4 Burpee Box Jump Over 24/20

9:00 – 12:00
rest

12:00 – 21:00

20 Wall Ball 20/14
5 M/U (5 Pull Up + 5 Dip)

21:00 – 24:00
rest

24:00 – 33:00

12 DB Deadlifts 50/35
10 DB Thruster 50/35
6 Weighted Walking Lunges 50/35

 

Tuesday, 4-24-18

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7 Min EMOM
1 Snatch Balance + 2 OHS
start @ 60% 1rm and build

rest 3 min

12 min EMOM – Not TnG.
Min 1 & 2: 2 Sq. Snatches 70% 1RM
Min 3 & 4: 2 Sq. Sntaches 75%
Min 5 & 6: 1 Sq Snatch 80%
Min 7 & 8: 1 Sq Snatch 82.5%
Min 9 & 10: 1 Sq Snatch 85%
Min 11 & 12: 1 Sq Snatch 87.5% +
(Drop between all sets)
*if you cannot squat snatch you will be doing lots of technique work during this time*

8 Min AMRAP
20 KBS 53/35
10 SDHP 135/95
10 Jumpng Squats

Monday, 4-23-18

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Weightlifting
20 min to complete:
4×8 Single Arm Bent Over Row
6×5 Strict Pull Ups (weighted if wanted)* If you do not have strict pull ups, do :30 hang off the bar*
4×8 Ring Dip (weighed if wanted) *if you do not have ring dips, do :30 support holds on rings*
4×12 Banded tricep pull downs

For time:

21-18-15-12
Shoulder to Overhead 115/85
T2B
*30/25 Cal Row to start and between each set, don’t forget to finish with it too*

*26 min Cap*