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Monday 10/29/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Two rounds with empty bar:

10 front squats

10 presses

5 clean and jerks

Workout Warmup:

Front squat, Today we will be going for a one rep max

Suggested reps toward your 1RM

5@50%

5@65%

3@75%

1-2 @ 85%

1@ 95%

1 @ 105%

Workout:

3 Rounds:

10 Clean and Jerks 135/95, RX+155/105, RX++ 185/125

400 Meter Run

Lift:

Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps

Followed by….

Every minute, on the minute, for 5 minutes (5 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 2 minutes, for 20 minutes (10 sets):
Snatch

*Set 1 = 2 reps @ 70%
*Set 2 = 2 reps @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 90%
*Set 6 = 1 rep @ 95%
*Set 7 = 1 rep @ 98%+
*Sets 8-10 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.

C.
In 18 minutes, establish a 1-RM Back Squat

D.
Two sets of:
Back Extension Barbell Row x 8 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:

Accumulate 30 CTB pullups

every time you drop do 5 Dips

Earlier Event: October 28
Sunday Funday 10/28/2018
Later Event: October 30
Tuesday 10/30/2018