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Friday 11/2/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

Barbell warmup

Then

2x3 power snatches

2x3 thrusters

Warm up your bar movement

Workout Warmup:

Bench Press

Warmup to 70% then do sets of 5-5-3-3-3 working up to a heavy triple.

Workout:

Complete as many rounds as possible in 12 mins of:

3 Muscle-ups, 6 C2B, 9 chin over, 10 RR

4 Power Snatches (95/65)

5 Thrusters (95/65)

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Jump & Land Drill x 45 seconds

Using your own bodyweight, jump & land into your split jerk position. Take you time & feel / warmup this position.

B.
Every 3 minutes, for 24 minutes (8 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-8 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat

*Set 1 = 3 reps @ 75%
*Set 2 = 2 reps @ 85%
*Set 3 = 1 rep @ 92%
*Set 4 = 1 rep @ 97%
*Sets 5-6 = 1 rep @ 101%+

The goal is to find a 1-RM Front Squat today.

D.
Two 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:

Two 5 min Amraps:

1st, Ring MU’s

2nd Bar mu’s

Earlier Event: November 1
Thursday 11/1/2018
Later Event: November 3
Saturday 11/3/2018