Back to All Events

Monday 11/12/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 KB clean and push press

10 goblet squats

10 push ups

Workout Warmup:

Strict press from racks.

Warmup to 65%, then 5x3 starting at 75% working up to a max triple for the day.

Workout:

10-9-8——3-2-1

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

Bar over Burpees

Lift:

Monday (Session One)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Clean + 2 Jerks x 1 rep

*Set 1 @ 65% of 1-RM Clean & Jerk
*Set 2 @ 70% of 1-RM Clean & Jerk
*Set 3 @ 75% of 1-RM Clean & Jerk
*Sets 4-5 @ 80% of 1-RM Clean & Jerk
*Set 6 @ 85% of 1-RM Clean & Jerk

(It is a regular squat clean, but, the pull from the ground to low thigh will be done at half speed. Once you get to low thigh- you can execute the extension at full speed. Once you have cleaned the bar, perform 2 jerks)

C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch with a 3 second pause at knee

*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 1 rep @ 75% of 1-RM Snatch
*Set 3-4 = 2 reps @ 80% of 1-RM Snatch
*Sets 5-6 = 1 rep @ 85% of 1-RM Snatch

(Perform a regular snatch, but, you’re going to pause at the middle of your knee for 3 seconds in the pull)

D.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 5 reps

*Sets 1-2 = @ 70%
*Sets 3-5 = @ 75%

E.
Three sets of:
Bent Over Row x 10 reps
Rest 60 seconds

Skill:

Accumulate 50 TTB, toes must touch bar every rep. No singles.

Earlier Event: November 11
Sunday 11/11/2018
Later Event: November 19
Monday 11/19/2018