11.24.18

warm up: 5 min bike+5 x:15 second sprint/:45 chill

A. Power Snatch to max; then 85% 4×1

B. Power clean and push jerk 85% of weekly max 6×1 (or if you don’t have one find it then 3×1 at 80%)

C. Superset 3×8

Deficit(2-4”) Deadift

GHR

back ext

D. 10 am Class(TBD) or Metcon:

12 min emom+8 min AMRAP*

Min 1: 15/12 cal Assault bike

Min 2: 15 wallballs 30/20

min 3: 15 kb swings 70/53

min 4: 15 box jumps 30/24

during emom hold the above structure. During 8 min AMRAP keep the rep count at 15 and AMRAP it.

11.20.18

Warm up: row 1500 m +5 rounds of :20 sprint/:40 chill

mobilize as needed

A. 5×16 alternating top to top db press

B.class

C. 4 rounds

400 m row

8 burpees

8 box step overs 50’s/35’s

8 hspu

rest 2 min

OR 12 WEEK STRENGTH BIAS CYCLE

warm up:same

mobilize as needed

power Snatch

6×1 @ 75% of yesterday full

clean and jerk

6×1 @75% of yesterday

arnold press+barbell underhand row super set

4×10+10

class at 75%-80% effort

 

 

11.21.18

Warm Up: 20-40-60-80-100

double under and 1 kb turkish get up each arm after each set

Mobilize

A. 1 Power Clean+1 hang power clean+1 below the knee hang power clean

A.1

10 lifts to build to a heavy high hang snatch

B. Class(if you did part c yesterday modify or skip)

C.

21 MU

30 Wallballs 20/14

15 MU

30 Wallballs 20/14

9 MU

30 Wallballs

D. 20-15-10

TTB

Deadlift 155/105

Shoulder to overhead 155/105

OR STRENGTH BIAS

Warm Up: Same

A. Snatch Lift Off+Snatch Deadlift+High Hang Snatch Pull to fast and heavy. Then 6×1 at 85%

A.1

6 lifts to a heavy high hang snatchRead More

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