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Wednesday 12/19/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

20 DU’s

10 KB Swings

10 goblet squats

150 m row, sprint

Workout Warmup:

5 rounds on the 2 min

1 HPC-1 PC from ground- 1 squat clean. Get as heavy as you can

Workout:

AMRAP 15:

30 Double Unders

15 Power Cleans 115/75, RX+ 135/95, RX++155/105

30 Double Unders

15 Box Jumps

Lift:

Wednesday (Session Two)
A.
Every minute, on the minute, for 7 minutes (7 sets):
Slow Pull Power Snatch

*Set 1 = 1 rep @ 75% of 1-RM Power Snatch
*Sets 2-3 = 1 rep @ 80% of 1-RM Power Snatch
*Sets 4-5 = 1 rep @ 85% of 1-RM Power Snatch
*Sets 6-7 = 1 rep @ 85-90% of 1-RM Power Snatch

(The linked video shows a full snatch but we want you to do a power snatch. Perform a regular power 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)

B.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Clean + Power Jerk

*Set 1 = 2 reps @ 70% of 1-RM Power Clean & Power Jerk
*Set 2 = 1 rep @ 75% of 1-RM Power Clean & Power Jerk
*Set 3 = 1 rep @ 80% of 1-RM Power Clean & Power Jerk
*Sets 4-6 = 1 rep @ 85-90% of 1-RM Power Clean & Jerk

C.
In 15 minutes, establish a 5-RM Deadlift

D.
Every 2:30, for 7:30 (3 sets):
Barbell Lunges x 5 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 6 minutes (3 sets):
Glute Ham Raise x 8 reps

Skill:

Do “E” of lifting program

Earlier Event: December 18
Tuesday 12/18/2018
Later Event: December 20
Thursday 12/20/2018