Saturday 240617

EXTRA WORK SATURDAY!


Snatch Pull + Snatch + Hang Snatch (Below knee) + Hang Snatch (Above knee): 6x1


3 Rounds For Time:
15 GHD Sit-Ups
15 Chest-to-Bar Pullups
15 One Legged Squats, alternating

TIMECAP: 12:00
GEAR: 2


Paused Back Squat 5-5-5-5-5

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth. The pause is a full three count in the bottom.


Assault Bike or Row

4:00 @ 6, 3:00 @ 7, 2:00 @ 8, 1 :00 @ 9

2:00 Rest

EMOM 10:
0:10 @ 10

3:00 @ 6 (Cooldown)

Friday 230617

Snatch Grip Deadlift 5-5-5-5-5

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth.


AMRAP 15:
100' Goblet Walking Lunge, 32kg/24kg Kettlebell
30 Kettlebell Swings, 32kg/24kg

GEAR: 2.5


Extra Work: Single Arm Overhead Carry

200m For Time each arm

TIMECAP: 3:00 (each)
GEAR: 1.5

Wednesday 210617

Farmers Walk
400m For Time

TIMECAP: 6:00
GEAR: 1.5


Double Under/Dumbbell Snatch + Box Jump Over/Thruster

For Time
@ 0:00
150 Double Unders
30 Dumbbell Snatch, 50#/35#, alternating

TIMECAP: 6:00
GEAR: 3

1:00 Rest/Transition

@ 7:00
4 Rounds For Time:
12 Box Jump Overs, 30"/24"
12 Thrusters, 95#/65#

TIMECAP: 10:00 (17:00 on running clock)
GEAR: 2.5


Extra Work: Ring Row

4x8-10 @ X131 Tempo Notes X131 = Accelerate up, pause at top, three second eccentric, reset as needed at bottom. Exaggerate range of motion of scapulas, fully protracting at bottom, fully retracting at top, maintaining hollow through full range of motion. Select the angle/elevation of the feet to allow for good sets – tempo and position take precedence over increasing the load through a more challenging angle!

Extra Work: Landmine Lateral Raise

4x8-10/side Notes Alternate with ring rows. Pause at both ends. Initiate concentric by retracting scapula, then exhale throughout concentric, fully exhaling during pause at top. Initiate eccentric by protracting scapula, then inhale throughough concentric.

Tuesday 200617

Paused Front Squat 5-5-5-5-5

Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth. The pause is a full three count in the bottom - active loaded position, not relaxed. 


AMRAP 8:
1 Rope Climb, 15' Ascent
10 Burpees

GEAR: 2.5


Extra Work: Run/Pushup/Squat

Run 5k During the course of the run, complete a total of 100 pushups and 200 squats. They may be split up and completed whenever and however you choose, but the you must run at least the first 400m before performing any pushups or squats.

Saturday 170617

Extra Work Saturday!


Snatch + Overhead Squat, Build to Max, no more than three misses at top weights


Clean 5x1

Add weight by feel, go for a PR if it's there!


Split Jerk 6x1

Add weight by feel, go for a PR if it's there!


Squat Snatch, 20 For Time, 155#/105#

TIMECAP: 5:00
GEAR: 2

SCALING GUIDE
Scale load to finish within time limit. There is no movement scale – if you are not yet sufficiently proficient with the snatch to perform them for high reps/under fatigue you should not do this workout.

Friday 160617

10:00 Volume Accumulation of one of the following, listed from highest to lowest proficiency:

1) Strict Muscle-Up
2) Muscle-Up Negative
3) Transition Rock

Athletes who can perform kipping muscle-ups but not strict muscle-ups should perform negatives today, to work on building strength for strict muscle-ups.


For Time:
10 Overhead Squats, 135#/95#
20 Bar Facing Burpees
15 Overhead Squats
25 Bar Facing Burpees
20 Overhead Squats
30 Bar Facing Burpees

TIMECAP: 12:00
GEAR: 2


EMOM 18, alternating:
a) 10 Landmine Rows, left
b) 10 Landmine Rows, right
c) 10 Hip Extensions