Friday 9/14/18

Benny Snatching!

Growth & Development

A. Deadlift MAX for the day 12-15:00 time

B. Single leg Front Rack Step up 8/8 moderate weight x3 sets resting 2-3 minutes between sets

C. 4 sets
5 DB Hang clean & jerk
5 Wall ball + Burpee
5 Front Squat  115/75
5 Cal Bike
5 Power Clean 115/75
+ rest 1:1

 

Performance

A. Hang Snatch + Snatch every :90 seconds x 8 sets building!!!!

B. Split Jerks  every :90 seconds x 8 sets building off Rack!!!

C. 4 sets
5 HSPU
5 Snatch 135/95…. No lighter than 115/75
5 Muscle up…. 5 Ring Dip
5 Snatch 135/95 …. No lighter than 115/75
5 HSPU
+ Rest 1:1

Thursday 9/13/18

Growth & Development

A. 8:00 Amrap
300m row
15 wallball/ goblet squat
10 Sit up

+ 4:00 rest

B. 8:00 Amrap
300m row
15 shoulder to overhead 75/55
5 burpee

+4:00

C. 8:00 Amrap
15/12 assault bike cals
10 slam balls
8 box jumps

 

Performance

A. 5 sets
1:00 box jump
1:00 assault bike
1:00 hang power clean 95/65
1:00 air squat
+1:00 rest

+ 6:00 rest

B. 3 sets
200m run
5 OHS 115/75
5 Barfacing Burpee
5 chest to bar ** 5 Bar muscle up

Wednesday 9/12/18

Congrats to Freddy!   Who also gave birth to a baby September 10th! Little Scarlet is Happy and healthy 🙂

Growth & Development

A. EMOM 12:00
Odd: 8-10 DB Bench Press
Even: :30 second weighted plank hold

+3:00

B. 1,000m Row

+3:00

C. EMOM 12:00
Odd: 8-10 Seated DB Press
Even: :30 seconds Hollow rock ( with weight overhead if possible)

 

Performance

A. Back Squat 2RM
+ 1 set of 2 reps @ 90% of above

B. 5:00 Assault Bike Test ( push this )

+ 8:00 rest

C. For Time

500m Row
25 Burpee
25 KB swings
25 Burpee
500m Row

Monday 9/10/18

JOSHIE is BACK!

Growth & Development

A. Back Squat 2RM
B. Back Squat 1 set of 2 @ 90% of above

C. 3 sets @ high aerobic effort

:30 amrap kb swings
:30 db or BB push press 75/45
100m Sprint!!!! GO HARD
+2:00 rest between sets

 

Performance

A. Power Snatch 1.1 ( 2 singles ) cluster pausing 3 seconds below the knee  x 5 sets * each rep start from floor but you will be pausing slightly below the knee for 3 seconds.  FOCUS stay tight in this pause ( if your soft the snatch will fail) PATIENCE over the bar!!

B1. DB Front Squat x 10 reps @ 20×1 tempo
B2. Barbell Bench Press @ moderate weight x 6-8 reps + 1:00 rest between x 3 sets

C. 21/15/9
power clean 115/75  **135/95
cal row

Friday 9/7/18

TGIF! JORGIE <3<3<3

Growth & Development

A. Deadlift 3RM !! We’ve been building this folks so please continue to up the weight

B. Deadlift 2 sets of 3 reps @ 85% of above number#

C1. Back Extensions 10-12 reps + right into
C2. DB step ups 8/8  + 1:00 rest x 3 sets

D. 3 sets

1:00 shoulder to overhead 65/45
1:00 assault bike @ 85%
1:00 burpee

+ 1:00 rest

 

Performance

A. Snatch EMOM 5:00
building from 75% and ADDDD!!

B. Clean and Jerk EMOM 5:00
building from 75% and ADDDD!!

C1. Strict press @ 22×2  2-3 reps heavy!! right into
C2. Plank hold w/ weight x 1:00  +1:00 rest x 3 sets

D. 4 sets @ 90%

:20 seconds AMRAP Deadlift @ 40%
+10 seconds rest
:20 seconds AMRAP Box Jump Over
+10 seconds rest
:20 seconds AMRAP Ring Row

+ 2:00 off between sets

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