Saturday 090917

EXTRA WORK SATURDAY!


Power Snatch

16x1 EMOM

Start at 60% of 1RM, add weight after no fewer than two technically sound lifts. Go big if it's feeling good! Percentage is of full snatch. If you do not have an established 1RM you should start with a weight you could comfortably triple, and work from there. Ask your coach for help :)


Front Squat

1RM


Behind the Neck Strict Press

5RM X131 Tempo

Notes X131 = Accelerate up, pause at top, three second eccentric, pause at bottom. Tempo and position take precedence over load.


Run

Warm-Up:

3 x 100' Buttkicks + 100' High Knees + 100' Carioca Fast, light feet, focus on your movement, don't just go through the motions

4 x 50' A-Skip + 50' B Skip

3 x 10m Takeoff Start from three point stance. Focus on staying low as you start and letting your chest rise naturally, rather than intentionally pulling up.

3 x 30m Flyaway Gradually build your speed over the first 20m into an all-out sprint for the final 10

1x100m, submaximal

1x200m, submaximal

1x400m, max effort time trial

The purpose of the 100m and 200m is to find/build to the approximate speed you will run for your 400m time trial. Rest as needed after the 100m and 200m prior to the 400m, but not so long that you get cold.


Bike/Row/Run

2 Rounds @ 6:

Assault Bike 15:00

Row 15:00

Run 15:00

If you have a heart rate monitor, wear it. Keep HR between 120-140. Record distance per 15 minute block and average HR.

Friday 080917

Deadlift

1-1-1-1, then 2x1 

Build over all four singles. The fourth set should be a heavy but not maximal single, leaving one rep in the tank, keeping excellent posture and position. Drop 10% for the backoff singles.


"Cindy"

AMRAP 20: 
5 Pullups
10 Pushups
15 Squats 

GEAR: 2.5 


Extra Work: Dual Kettlebell Rack Carry

4x100' 

Build to a challenging weight, then repeat for four sets. Proper KB front rack: straight wrists, elbows tight to body, knuckles beneath chin.

Thursday 070917

Clean and Jerk

16x1 EMOM 

Start at 65% of 1RM, add weight after no fewer than two technically sound lifts. Go big if it's feeling good!


For Time: 

10-8-6-4-2 Power Clean, 185#/125# 

Alternate With 

50-40-30-20-10 Double Under 

TIMECAP: 8:00
GEAR: 2.5


Extra Work: Handstand Pushup Development

15:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency: 

1) Strict Deficit Handstand Pushup
2) Strict Handstand Pushup
3) Handstand Negative to Headstand
4) Box L Headstand Pushup
5) Box L Headstand Pushup Negative