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Monday 11/5/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

500 m row

3 rounds of

10 Russian Swings, heavy

10 SDHP, heavy kb

10 goblet squats

Workout Warmup:

We will start a new strength cycle in two weeks.

Today we will be doing Dead lifts and next Monday will be Strict press.

Ten min EMOM

2 DL starting at 75% and adding weight each round. Touch and go.

Workout:

Three rounds for time of:

10 Squat Cleans 135/95, RX+155/105, RX++185/125

10 Burpee Box Jumps (24″/20″)

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 + Jerk 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)

C.
Every 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch

*Set 1 = 2 reps @ 65% of 1-RM Snatch
*Set 2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Set 5 = 1 rep @ 80% of 1-RM Snatch
*Set 6 = 1 rep @ 85% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to mid thigh should be at half speed. Once you get to mid thigh you can explode full speed)

D.
Every 2 minutes, for 12 minutes (6 sets):
Back Squat x 4 reps

*Sets 1-3 @ 70%
*Sets 4-6 @ 75%

Focus on moving as explosively as possible on all reps.

E.
Three sets of:
Pull-Ups x 10 reps
Rest 60 seconds

Skill:

Do section E of O lift program

Earlier Event: November 4
Sunday Funday
Later Event: November 6
Tuesday 11/6/2018