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Friday 10/12/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B Warmup:

250 m row sprint

15 RKBS, heavy

15 goblet squats

15 SDHP, heavy

15 weighted situps

10 push ups

set of strict pull ups

set of ring dips, kip if you can

Workout warmup:

5x3 dead lifts working up to heavy triple.

Workout:

For Time:

30-20-10

Cal. Row

Deadlift 155/115, RX+ 185/125, RX++ 225/155

Lift:

Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Drop to Split x 5 reps

Build over the course of the 3 sets. The goal is to work on technique here, not maximal weight.

Every 2 minutes, for 6 minutes (3 sets):
Jerk in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 3 minutes, for 12 minutes (4 sets):
Clean + Clean & Jerk

*Set 1 = 1 rep @ 80% of 1-RM Clean & Jerk
*Sets 2-3 = 1 rep @ 85% of 1-RM Clean & Jerk
*Set 4 = 1 rep @ 90% of 1-RM Clean & Jerk

At the 13 minute mark…

Every 2 minutes, for 4 minutes (2 sets):
Clean & Jerk x 1 rep @ 92.5% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Front Squat x 1 rep @ 90%

D.
Three sets of:
Barbell Step Ups x 6 reps each leg
Rest 30 seconds
Seated 1-Arm Dumbbell Press x 10 reps each arm
Rest 30 seconds

(Box that you’re stepping on should be set so that your leg is at parallel. Goal is explosiveness, not max weight)

Skill:

Max set of MU’s in 5 min

150 DU’s

Earlier Event: October 11
Thursday 10/11/2018
Later Event: October 13
Saturday 10/13/2018