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Monday 10/8/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Take 7 minutes to warm up front squat, then:

Workout Warmup:

Front Squat

Every 3min for 18min

7 at 60%

5 at 70%

3 at 80%

7 at 65%

5 at 75%

3 at 85%

Workout:

100 DU’s Buy in

21-15-9

Power snatch 95/65. RX+ 115/75, RX++ 135/95

Lateral Bar over burpees

500 m row cash out

Lift:

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

Followed by….

Every 90 seconds, for 6 minutes (4 sets)
Snatch Balance + Overhead Squat

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 6 minutes (4 sets):
Snatch with a 2 second pause just below knee

*Set 1 = 1 rep @ 80% of 1-RM Snatch
*Set 2 = 1 rep @ 84% of 1-RM Snatch
*Set 3 = 1 rep @ 87% of 1-RM Snatch
*Set 4 = 1 rep @ 90% of 1-RM Snatch

At the 8 minute mark…

Every 2 minutes, for 8 minutes (4 sets):
Snatch x 2 reps @ 80%

C.
Every 3:30, for 14 minutes (4 sets):
Back Squat x 4 reps

*Sets 1-2 @ 95% of 4RM weight
*Sets 3-4 @ 90% of 4RM weight

D.
Four sets of:
Pull-Ups x 6 reps
Glute Ham Raises x 6-8 reps
Rest 60 seconds

Skill:

HSPU, 10 strict, 20 extended range, 30 kipping flat.

Earlier Event: October 7
Sunday Funday 10/7/2018
Later Event: October 9
Tuesday 10/9/2018