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

 

11.26.18

warm up:

5 min row+5 min emom 15/12 cal sprint emom

mobilize

A. Snatch lift off +Snatch to max

B. Class

C. 50 d ball over the shoulder*

10 kipping hspu emom

D. 3-5 sets

12/9 strict pull-ups

12/9 strict hspu

12/9 strict toes to bar

50’ hsw

WEIGHTLIFTING BIAS WEEK 2

Warm up: 3 min+3 min version of above

A. Back Squat to 1 rm

B. Snatch lift off+Snatch to max

then 5×1 at 85%

C. Halting Clean+Pause Split Jerk to max

then 3×1 at 85%

D. Back Squat 3×3 80% of Part A

E. Class or 15 min long slow distance

F. 3 sets of

7 front raise

7 lateral raisesRead More

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

 

11.10.18

Warm up:

3 rounds

:15 sprint/:45 rest

:30 sprint/:30 rest

:45 sprint/:15 rest

:60 sprint

30 double unders

Rest 1 min

A. 30 minutes

Build to a 1 rm high hang full snatch

Build to a 1 rm power clean

B. 12 min EMOM 

3 deadlifts with 3 sec negatives

50’ hsw

C. Class(probably)

4 rounds

21 sdhp

15 front squats

9 thrusters 

Run 400 m

75/55

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