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Friday 12/14/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

25 DU’s

150 m row sprint

Workout Warmup: Strength

Paused Back squat, Warmup to 65% then do 5x3 starting at 70% on two minute intervals. Two second pause at the bottom of each squat. Add weight as you can.

Workout

60 DU’s

30 Alternating Dumbbell Snatches (50/35) Do KB snatches if we don’t have enough DB’s

60 DU’s

21/15 Calorie Row

60 DU’s

30 V-ups

60 DU’s

21/15 Calorie Row

60 DU’s

30 Dumbbell Snatches (50/35)


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 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 75 seconds, for 10 minutes (8 sets):
Snatch x 1 rep @ 80-83%

Focus on consistency today. Make every rep as sharp as possible.

C.
Every 2 minutes, for 10 minutes (5 sets):
Clean Lift Off + Clean & Jerk x 1 rep

*Set 1 = @ 75%
*Set 2 = @ 80%
*Set 3 = @ 85%
*Sets 4-5 = @ 90%

D.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat

*Set 1 = 1 rep @ 85%
*Set 2 = 3 reps @ 80%
*Set 3 = 1 rep @ 90%
*Set 4 = 3 reps @ 85%
*Set 5 = 1 rep @ 95%
*Set 6 = 3 reps @ 85%

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

Skill:

5 rounds of:

set of kipping dips

Strict Pullups, weighted if you can

Earlier Event: December 13
Thursday 12/13/2018
Later Event: December 15
Saturday 12/15/2018