9.19.18

warm up

2x

30/20 cal row

5 rounds

10 lunges

7 ghd sit-ups

mobilize

A. Class

B. 15 minutes

2 snatch pull+1 hang snatch

C. 15 min

2 clean pulls+1 hang squat clean

D. Every 10 min for 30 min

run 800

1 mile bike

5 burpees

E. Gymnastics weakness work

 

9.18.18

Warm up/A.

30 minute clock chill pace

500 m row

30 step back lunges

30’ bear crawl

30’ air squats

30 hollow rocks

 

mobilize

B. Class

C. 2 hang power snatch every 2 minutes for 10 minutes

D. 2 hang power cleans every 2 minutes for 10 minutes

E. 4×15

band pull aparts

scap hspu

ring row

push up

Weakness or 20 min bike(nose breathing)

 

9.14.18

warm up: run 1 mile

mobilize

A. 20 minutes

every 2 min for 10 rounds

15/12 cal bike

1 clean and jerk (start wherever and build to heavy!

B. Class

C. 10 min clock

300’ Handstand walk

Find 1 rm power snatch with remaining time.

 

9.12.18

warm up:

12 min emom

Even: 12 burpees

odd: 5 strict pull-ups+5 push-ups +5 v-ups

mobilize

A.  Class

B. 2 sets of

50/40 cal bike

right into 3 rounds:

15 push press 95/65

15 ghd sit-ups

C. Find a heavy complex: then do 80% of heavy for 6 sets of 1.

Hang Power Clean+Hang Power Clean+Hang Squat Clean

D. Whatever you want.

9.11.18

warm up:

row 1250+4 min emom :20 sprint/:40 chill

Mobilize

A.

Run 1200 m

rest 2 min

Run 400 m

rest 2 min

Run 1200 m

rest 2 min

Run 200 m

rest 2 min

Run 1200 m

B. Class

C. 5 heavy sets

3 push jerks+2 split jerks

E… anything extra