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Monday 12/10/2018


500 m row or 400 m run


CS/Dynamic stretch

B warmup:

Alternate with a partner

150 m row sprint

10 KB swings

10 goblet squats

Partner rows while other does 10 Swings and Squats

3 rounds, then immediately begin warming up squats.

I bought 3 new pairs of J Cups so every squatting station on the rig is available plus the lifting platforms are available for large classes.

Workout Warmup: strength

Super Squats

We will be doing this for 3 more weeks. The focus is on muscle endurance rather than 1RM or bulk. Please embrace this and see how much we can increase our weight over the next month. Our goal will be to increase weight 5% or more each week.

If you got through this last week without DOMS then increase your weight by 7.5-10%.

If you were sore but completed all reps at your starting weight then add 5%

If you were really sore (trouble walking or standing) after two days then use the same weight

12 min Alternating EMOM

Odd Minutes: 3 Front Squats

Even Minutes: 6 Back Squats

Load barbell at 70%(see above) of 1RM Front Squat (For Both Lifts)


10 min AMRAP

15 Deadlifts (135/95)

15 Push Ups

15 KB sit ups, extended arm


Monday (Session One)
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.

Followed by…

Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep

*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex.

Build over the course of the 3 sets (No heavier than 60% of your max).

Every 90 seconds, for 9 minutes (6 sets):
Clean with a 3 second pause at knee + Jerk x 1 rep

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

In 18 minutes, establish a 1-RM Snatch

Every 2:30, for 10 minutes (4 sets):
Back Squat x 5 reps @ 92.5% of your 5-RM

*Note: If you do not know your 5-RM, establish that this week instead of doing these sets.

Three sets of:
Bent Over Row x 8 reps
Rest 60 seconds


5 rounds of:

10 kipping ring or bar dips

15 GHD situps

Earlier Event: December 9
Sunday Funday 12/9/2018
Later Event: December 11
Tuesday 12/11/2018