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Friday 7/13/2018

Warmup

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

500 m row

10 pushups

Sled push

10 SDHP/heavy kb

Workout warmup:

Bench Press

5x5@75%+

Workout

21-15-9

Dead lift (Body weight)

Wall balls 20/14, 10'/9' target

*3 burpees on the minute, Wod starts with 3 burpees

Lift:

Friday (Session Three)
A.
Every 90 seconds, for 9 minutes (6 sets):
Snatch Balance x 2 reps

Build over the course of the 6 sets. This is meant to be a warmup exercise (Not for maximal weight).

B.
Every 2:30 for 20 minutes (8 sets):
Snatch

*Set 1 – 2 reps @ 75%
*Set 2 – 1 rep @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 94%
*Set 6 – 1 rep @ 98%
*Sets 7-8 – 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
In 18 minutes, build to a 3-RM Back Squat

D.
Three sets of:
Pull-Ups x 8 reps
L-Sit x 15 seconds
Rest 30 seconds

Skill

3 three min AMRAP 2 min rest

MU's, max set.

 

Earlier Event: July 12
Thursday 7/12/2018
Later Event: July 14
Saturday 7/14/2018