10.26.15

Class before or after. But no one should be doing just competition work.

A) Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
B) Split jerk or Bench Press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
C) 3×10

deficit deadlifts 315/225

D) 20 min emom

Even: 15 burpees

Odd: 10 toes to bar

AT THE 20 minute mark Row 1000m

Men: if total time on clock is greater than 23:49 you must rest until 27 minutes and row an additional 1000m. If less, rest until 27 minutes and do a 3 minute amrap of 9 wallballs 30/20+3 muscle ups.

Women:if total time on clock is greater than 24:39  you must rest until 28 minutes and row an addit…

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10.24.15

Warm up) run 1 mile x 3 w/5 minute rest

A)

2x snatch deadlift to knee + 1x snatch pull: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
B) Bent over row: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

*For portion 1, perform 2 snatch halting deadlifts at the knee with a 3 second pause. On the third rep, from the floor, perform a snatch pull. Think about form before weight on these…knees back, shift your weight back, sweep the bar back in, and keep your back angle the same. Even though a 3 RM is RX’d, it should not go over 120% of your 1RM snatch.

C) 50 hang power snatch 115/75+200 m front rack carry. 

10 burpee penalty for every drop.

10.23.15

ideally hit class workout first. 

A) 0-20 minutes

1 snatch emom

B) 20-40 minutes

1 clean and jerk emom

C) 45 min-55 min

3 front squats

D) 10 minutes 1 min on 1 min off

-Cal row 26/19

8 min

Ghd/plank hold AMRAP 

6 min AMRAP

3 deadlifts 315/225+3 box clears 24/20

10.20.15

Warm up: assault bike 5 miles at 21 mph or less or run 2 miles at a 5 mile pace.

A) Squat clean Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
B) Push press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
C) Clean deadlifts: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

D) 50 unbroken bar facing burpees+400 m body weight walking sled drag(straps around waist and heel striking and pulling through with hamstrings)+50 chest to bar pull-ups

E) class metcon (do class rowing skill too if you were able to break up your training into two sessions.)

10.19.15

Divide this up how you wish. Order it how you wish. If you are a competitor looking to improve make sure what you select resolves around your weaknesses. If you are a high level competitor then do it all.

A) Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

B) Split jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
C) Bench press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
D) 40 wallballs+4 power snatches 165/95+30 wallballs+3 power snatches 185/105+20 wall balls+2 power snatches 205/125+10 wall balls+1 power snatch 225/135

E) class Metcon

*This is the first week of phase 3.