Monday, 8/13/18
Weightlifting
Front Squat
(Week 1 of 4)
5 sets of warm up
65% x 5
75% x 5
85% x max reps
*In between each set complete 20 Russian Situps with the heaviest DB you can.
Metcon
For Time:
25 pull-ups
50-calorie row
100 overhead squats 45/35lb. bar
50 box jumps 24/20
25 pull-ups
Time CAP: 15min.
RX+ is 10 bar or ring muscle ups each time instead of the pull-ups
TUESDAY
4 RFT
20 DL 255/205 (155/105)
Must be able to do in 5’s
15/10 Cal Bike
20 DB Reverse Lunge 60/40
DB In the power clean position
15/10 Cal Bike
18 Minute time cap
WEDNESDAY
Weightlifting
Power Clean and Jerk
15min. Running clock...
5 Reps at 50%
3 Reps at 60%
3 Reps at 70%
2 Reps at 75%
2 Reps at 80%
1 Reps at 85%
1 Reps at 90%
Start trying to a hit a new max if possible!
*Once the clock starts, you just start cruising through at your own pace. The sooner you get to 90% the sooner you can start trying new maxes. Keep your form solid, you may share bars, and keep the same jerk the whole time. (Push Jerk or Split Jerk)
*If you do not know your percentages, then just try and add something each set. You will definitely get tired running through this, but I promise this is how PRs are born. That little bit of stress can make all the difference.
Metcon
(AMRAP - Reps)
2min. AMRAP:
12/9 Cal Assault Bike Sprint
8 Push Jerks (135/95)
Max Burpees in remaining time
Rest 1min. x 5 Rounds
*Score is Burpees only
*I really want you to move quick! You should have about a minute on the burpees, so if you don't, scale a few things back.
*We did something similar 2 weeks back with DB Snatches and TTB
*RX+ is 10 Jerks
THURSDAY
WeightliftingSnatchOn the 1:30 for 7 Sets:
2 Power Snatches
2 Overhead Squats
Technique loads to start and then build if you feel good.
Focus on the positioning of your OHS. Most people will usually like a slightly wider stance and their toes pointed slightly out. If you're flexible, you may like a closer grip on the bar... Just play around here and lock down YOUR setup.
Metcon
(AMRAP - Reps)
Complete as many reps as possible in 15 minutes of:
2 rounds of:
12 (1) DB OHS 70/50
50 Double Unders
16 Alt. (1)DB Snatches 70/50 50/35
Then, 2 rounds of:
12 (1) DB OHS 70/50
50 Double Unders
16 (2) DB Power Cleans 70/50 50/35
1 round is 82 reps. If you finish, remember to start again! It does NOT end until the 15min. mark. Going to need a calculator today, but fun one!
FRIDAY
Board WOD
team series with coach Neil
SATURDAY
Metcon (No Measure)3 Piece today... Partners of 2 (only 1 works at a time)
5 Rounds: (0-10min.)
12 Push Jerks 135/95
24 Toes-To-Bar
10-17min. (With a partner)
1mile run (in 200m intervals)
17-30min. (10min. AMRAP)
42-30-18
Front Squats 135/95
Burpees over the bar
HSPUs
Each section has a time cap so you gotta move! Finish early and you get rest. Go slow and you're going to be wishing you went faster ;)
RX+ is 155/105+ on the barbell
SUNDAY
3 competition workouts