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Friday 11/23/2018

Warmup:

500 m row or 400 m run

Mobility

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

8 min Alternating EMOM

10 RKBS, get heavier each round

150 m run

Workout:

1000 m row

100 air squats

75 V ups

50 push ups

25 Pull ups, strict Use bands if necessary, No kipping

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 3 sets.

Followed by….

Every 75 seconds, for 5 minutes (4 sets):
Tall Snatch x 2 reps

Build over the course of the 4 sets.

B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch

*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 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Front Squat + Jerk x 1 rep

*Sets 1-2 = @ 80% of 1-RM Clean & Jerk
*Sets 3-4 = @ 85% of 1-RM Clean & Jerk
*Sets 5-6 = @ 90% of 1-RM Clean & Jerk

D.
Every 2 minutes, for 10 minutes (5 sets):
Front Squat

*Set 1 = 2 reps @ 80%
*Set 2 = 4 reps @ 80%
*Set 3 = 2 reps @ 85%
*Set 4 = 4 reps @ 80%
*Set 5 = 2-3 reps @ 90%

E.
In 10 minutes, build to a 5-RM Push Press

Earlier Event: November 22
Happy Thanksgiving 11/22/2018
Later Event: November 24
Saturday 11/24/2018