Wednesday, May 23rd, 2018

May 23, 2018

3 min Z1

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Crossover Symmetry

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Coach leads group through:

With an empty barbell:

10 Upright Rows
10 Front Squats
10 Hang Power Cleans
10 Tall Cleans
10 Hang Squat Clean

x 2 rounds

 

then:

 

A. Every 1:30 X 7 Sets: Clean Pull + Hang Power Clean + 2 Push Jerk
Warm-up as needed. Start around 60% of your 1RM. Building as you go.

B. Every 1:30 X 7 Sets: Clean + Front Squat + Hang Clean + Front Squat
Continue to build loading from Complex 1. Building as you go.

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For time:

10 TnG Hang power cleans 

20sec. Max effort aB or row
~rest :90
8 TnG Hang power cleans 
30sec. Max effort aB or row
~rest :90
6 TnG Hang power cleans 
40sec. Max effort aB or row
~rest :90
4 TnG hang power cleans 
50sec. Max effort aB or row
~rest :90
2 TnG hang power cleans 
60sec. Max effort AB or row

You must increase weight each round on the hang power clean.. ideally finishing around 80% for the 2 reps.

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Tuesday, May 22nd, 2018

May 22, 2018

Coach leads group through:

5 Hang Snatch high pulls

5 Hang Snatch muscle cleans

5 Behind the neck snatch press

5 Behind the neck snatch push press

5 Hang Power snatch into an OHS

x 2 rounds with an empty bar

 

then:

 

A. Snatch Pull + Snatch High-Pull + Muscle Snatch: EMOM X 7 Sets
Warm-up as needed. Start around 50% of your 1RM. Reset on the floor between each rep. Build as you go.

B. Snatch Pull + Power Snatch: EMOM X 7 Sets
Continue to build loading from the Muscle Snatch. Again, reset on the floor between the reps.

C. Snatch: EMOM X 7 Sets
Continue to build loading from the Power Snatch.

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For time:
20 Power Snatch 95/65
20 Bar Facing Burpees

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Monday

May 21, 2018

Coach leads group through:

25m high knee jog

25m side shuffle L/R

25m toy soldier

15 DB Front squat

x 2 rounds

 

then:

 

A. Back Rack Box Squat: 10-8-6-6-4 Every 2:30 X 5 Sets

*Warm-up as needed. Use a box height that puts you at parallel or just above.

**Don’t be afraid to play around with your stance, standing a little wider is a good fit for Box Squatting and will help you get some more Hamstring Engagement.

***The goal is to reach back for the box, get those hamstrings involved, not just sit straight down and make it all quads.

****Reference last week for loading.

B. Dumbbell Box Step-Ups: 8/Side Every 2:30 X 4 Sets
*Use the same box height you used to Box Squat.

**Perform all reps on 1 leg before switching to the other.

***Use a pair of Dumbbells, one in each hand, no putting them down for the duration of the set.

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Top of every 4 minutes x 5 rounds
200m run
10 wall balls, 20/14#
10 pull ups
200m run

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