Wednesday – 5/18
A.) 1RM Front Squat B.) 7min AMRAP 5 Dead Lift (225/155) - scale weight as needed 10 Wall Ball Post workout: Accumulate 3 minutes hanging from the bar
A.) 1RM Front Squat B.) 7min AMRAP 5 Dead Lift (225/155) - scale weight as needed 10 Wall Ball Post workout: Accumulate 3 minutes hanging from the bar
A.) Every 2 minutes for 10 minutes (5 sets): 2 OHS – build each set B.) 8 rounds, 20 seconds per station of: Pull ups (C2B if you can or scale down as necessary) -Rest 10 sec Double Under -Rest 10 sec Kettlebell Swing (70/53) -Rest 10 sec Double Under -Rest 10 sec *one round is from top to bottom, 2 minutes. Score total reps completed per round Post workout: Snatch Grip DL: 3 x 3 – this should be at or slightly above your max snatch weight Weighted plank: 3 x 1:00
A.) 5 sets, build each set: 2 Front squat + 1 Split Jerk B.) 4 rounds for time: 20 T2B 10 OHS (115/75) 5 Power Snatch (115/75) 400m run *goal: sub 20
A.) 10 minute AMRAP 5 Power Cleans (155/105) 5 Muscle ups *scale option 1: 10 Dips (rings, box, bench, banded) *scale option 2: 3 transitions + 3 Ring dips B.) 3 Rounds, not for time – gymnastics 5-10 Shoulder taps (L+R = 1) – I’ll post a video about this later tomorrow 10 V-Up 3-5 Kip swing + kip hop + Kipping Pull up (or C2B) Cashout: 2 x 20 (total) Reverse barbell lunge
A.) Find a 1RM for the day: 1 Hang Power Clean + 1 Hang Squat clean + 1 Split Jerk B.) 21-15-9 Dead Lift (225/155) Med ball Clean Pull up
A.) Front Squat: 3/10 *This is similar to the dead lifts last week. Work up to a heavy set of 3 then drop some weight and do a heavy set of 10. Both sets should be challenging, use the heaviest weight you can for each set. B.) Tabata of each movement *8 rounds per movement then move onto the next Thruster (empty barbell) Box Jump Push-up Sit up Optional Cash out: Back extension on GHD: 3 x 10 Handstand hold: 3 x ME
3 rounds: 100 Double Unders 50 Russian KBS 10 Clean and Jerk *pick and choose weights for KBS and C&J that will challenge you
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