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Monday 10/22/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

3 rounds of

25 DU’s

10 goblet squats

10 Swings

5 kipping PU’s

Workout Warmup:

Every 2 minutes, for 14 minutes (7 sets):

Front Squat

Set 1 – 5 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

Set 6 – 3 reps @ 85%

Set 7 – Max Reps @ 80%

Workout:

For Time

100 DU Buy in:

3 rounds of:

21 Wallballs

15 Pullups

9 Burpee Box Jumps

Lift

Monday (Session One)
A.
Every minute, on the minute, for 6 minutes (6 sets):
Snatch Balance x 1 rep

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 90 seconds, for 12 minutes (8 sets):
Snatch + Overhead Squat

*Sets 1-4 = 1 rep @ 70% of 1-RM Snatch
*Sets 5-8 = 1 rep @ 75% of 1-RM Snatch

C.
Every 2 minutes, for 10 minutes:
Back Squat x 4 reps

*Sets 1-3 @ 65% of 1-RM Back Squat
*Sets 4-5 @ 70-75% of 1-RM Back Squat

D.
Four sets of:
Back Extension Barbell Row x 10 reps
Rest 90 seconds

(Holding a prone position on a GHD Machine, parallel to the ground, perform a barbell row from this static position)

Skill:

Earlier Event: October 21
Sunday Funday 10/21/2018
Later Event: October 23
Tuesday 10/23/2018