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Friday 12/7/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 KB snatches, 5 each arm.

10 push ups one hand on KB

10 KB sit ups, arm extended overhead

150 m row

Workout Warmup: Strength

Bench press

5-5-3-3-2, warmup to 70%. Begin you sets at 75% adding weight as you can.

Workout:

Three five min AMRAPS

15 WB 20/14

10 Pullups, RX+C2B

5 Box jumps, 24/20, RX+30/24"

3 min rest

Pick up where you left off after each AMRAP

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 4 sets.

B.
Every 2 minutes, for 12 minutes (6 sets):
Snatch

*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 2 reps @ 85%
*Sets 4-6 = 1 rep @ 88-92%

C.
Every 75 seconds, for 10 minutes (8 sets):
Clean & Jerk x 1 rep @ 80-83%

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

D.
In 13 minutes, establish a 3-RM Front Squat

E.
Every 2 minutes, for 8 minutes (4 sets):
Bench Press x 5 reps @ 75-80%

Skill:

Take 10 min to work on 1-2 goats.

Earlier Event: December 6
Thursday 12/6/2018
Later Event: December 8
Saturday 12/8/2018