11.19.18

warm up: 15 minute chill bike(avg 10/7 cal per min) with three :30 sprints

mobilize

A. 35/25 muscle ups in as few sets as possible

B. No hook power snatch to max

C. Class

D. 25-20-15

GHD Situp

200’ farmer carry 53’s/35’s

12 WEEK STRENGTH BIAS CYCLE

COMP WARM UP WITHOUT THE 3x:30 SPRINTS

A. Snatch to max for the day then 4×1 at 85%

B. Clean and Jerk to max then 4×1 at 85%

C. Front Squat to max then 12 reps at 80% in as few sets as possible

Or Class

D. 4 sets of 15 ghd sit-ups + 10 ghr

11.16.18

warm up: pick one missed from this week

mobilize as needed

A-Z: make up missed work + class

11.14.18

Warm up: 8 wallballs 30/20 every :30 x 6 min

mobilize

A. 8 minutes to build to a 1 rm strict chin up+6 min to build to a 1 rm strict bar dip

B. Class

C. 4/3 rounds not for time

2 legless rope climbs

4 strict hspu(hands on db’s if possible)

8 pistols

12 ttb

16 pistols

D. 50-40-30-20-10

Unbroken double under

Unbroken hsw

 

11.13.18

warmup

8 minute chill pace Assault

8 minute :30 on/:30 off

mobilize

A. Power Snatch to a fast and heavy single for day. Then 5×1 at same weight

B. 4 x 1 clean and jerk

C. Class

D.

50-40-30-20-10

cal row

200’ d ball bear hug carry 100/70

 

11.12.18

Warm up:

4 rounds

20 MB front squats 20/14

15/12 cal row

10 push ups

Mobilize

A. 15 minutes 

Front squat+Split Jerk

B. Class

C. 12 min cap

25 L pull-ups 

25 ghd sit-ups

25 strict chest to bars

25 ghd sit-ups