Strength:Front Squat:
5 @75%
3 @ 85%
1 @ 95%….then
Every 90 Sec for 5 sets 3 @ 85% of 1RM
For time:
50 Wall Balls 20/14
25 Pull-ups, strict
25 Ring Dips, strict
50 KBS 70/53
25 Ring Dips, kipping
25 Pull-ups, kipping
50 Wall Balls 20/14
Strength/Skill – Snatch Grip Deadlift 2 x 5 – 80 x 2 85 x 2 90 x 1 10-9-8-7-6-5-4-3-2-1 Hang Power Clean Lateral Bar Hops Pull ups Rx – 135/95 Advanced – 115/80 Beginner – 95/65
Notice how he lowers the bar. Entire body goes into flexion….hips and kness very important!! Strength/Skill – Snatch. Find your 1 rep max of the day. 5 rounds for time: •1 Snatch •7 Snatch push presses •7 Overhead squats Use 50% of 1RM snatch. The goal is to do the rounds unbroken.
Strength: EMOM for 9 min 3 position Clean: Floor, below knee, above knee between 65 and 75% of 1RM E2MOM for 10 min 5 Back Squats @ 75% Drive out of the hole as fast as possible. 15 min AMRAP 10 Strict Presses 20 Ring Rows 30 Reverse Lunges
Holiday schedule: July 4th and 5th : 7,8,9 am only! Tempo Deadlifts 6 sets of 3 Tempo= Stand with weight, 2 sec pause at top,6 sec descend, 3 sec pause at bottom For time: 10-1 Power Clean & Jerk 155/105 *1 Rd of “Cindy” between each set of PC&J* Cindy= 5 Pull up,…
Strength/Skil – Shoulder Press 3 RM Partner “Fight Gone Bad!” In Teams of 2: “Team Fight Gone Bad” 3 Rounds for time of: 40 Wall Balls, 20/14 40 SDHPs, 75/55 40 Box Jumps, 20/18 40 Push Press, 75/55 40 Calorie Row
Strength/Skill – Deadlift – 5-5-3-3-1 “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Walk out/Walk in Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number…