Tuesday, September 18th 2018

1. Oly

Pause Power Position Snatch Warm Up

3×3 @ 40-60% 1RM

Drop and Reset

Then

Hang Snatch (above knee)

Every 2 Minutes for 10 Minutes

2 Reps @ 80%+

Heavier than last week

2. Conditioning

For time:

20 Front Squats, 135/95 lbs

Run, 200 m

15 Front Squats, 135/95 lbs

Run, 200 m

10 Front Squats, 135/95 lbs

Run, 200 m

5 Front Squats, 135/95 lbs

Run, 200 m

Wednesday, August 29th 2018

1. Strength

Back Squat (Every 3:00 for 15:00)

Back Squat 1x5 at 70% 1RM
Back Squat 1x4 at 75% 1RM
Back Squat 1x3 at 80% 1RM
Back Squat 1x2 at 85% 1RM
Back Squat 1x1 at 90% 1RM

 

2. Conditioning

5 rounds for time of:
50 Double Unders
10 Shoulder-to-Overheads

Rx: 135/95

Rx+: 155/105

 

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Monday, August 27th 2018

1.  Strength

Every 2:00 for 10:00

3 Squat Cleans + 1 Jerk

Build in weight across 5 sets 

2. Conditioning 

Complete as many rounds as possible in 15 mins of:

Run, 200 m

15 Wall Balls, 20/14 lbs

12 Dumbbell Snatches, 50/35 lbs

9 Toes-to-bars

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Wednesday, August 22nd 2018

1. Gymnastic Testing 

a. Find a Max Rep set of Strict Pull ups (unbroken)

b. Find a Max Rep set of Handstand Push Ups or Push Ups (unbroken)

2. Conditioning

Complete as many rounds as possible in 12 mins of:
8 Toes-to-bars
4 Squat Clean Thrusters, 135/95 lbs
Run, 200 m

 

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