011519

Rolling 100’s x 7

3 muscle  ups plus one more for every m +/-

A. Muscle snatch to max

then 4×1 at 85%

B. Snatch grip Push Press

5×3 at 75%

C. Hang full clean

5×2 at 80%

D. Class

011419

warm up: row 2500 m

mobilize

5-3-1 Snatch Warm up

A. 2 position snatch (floor and knee)

up to max then 3×1 at 80%

B. Clean Grip Speed Deadlifts

5×5 at 90%

C. Front Squat every 4 min

5-5-3-3

D. Class

011119

warm up

12 min emom

1: 16/12 cal row

2: 16/12 cal bike

3: 16 alternating db snatch 50/35

A. Front squat plus jerk up 4×1 at 70% of 1 rm clean and jerk

B. No hook no foot power snatch

10 lifts total.

C. Up to you. Class workout, lifting, gymnastics etc… tomorrow is Snatch/clean and Jerk testing day

 

011019

assuming you’re still getting in the swing of training after the holidays…

rest

or

make up

010919

Warm Up:

Bike 1 Mile+750 m row+Bike 1 mile+500 m row+Bike 1 Mile+250 m row

mobilize

A. Class

B.

10 Bar mu

20 Db power cleans 50/35’s

40 ghd sit-ups

80’ hsw

40 ghd sit-ups

20 db power cleans

10 Bar mu

C. Make up or weakness work