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Monday 7/30/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic Stretch

B Warmup:

2 rounds of

10 RKBS (heavy)

10 goblet squats (heavy)

10 SDHP w/KB (heavy)

Workout warmup:

Cleans

On the two min for 10 min, complex of:

1 shrug from hang, 1 PC from hang, 2 squat cleans from ground. These do not have to be linked. Get as heavy as you can yet maintain form. Rounds 3 and 4 you can omit the shrug and HC.

Workout:

3 rounds for time:

9 box jumps

6 Squat cleans 135/95, RX+155/105, RX++185/125, RX+++225/155

3 MU's ring if you can(4 BMU),both RX.  Scale 10 chin over PU's

400 m run

Lift:

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Press In Split Jerk Position x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

B.
Every 3 minutes, for 21 minutes (7 sets):
Clean + Front Squat + Jerk x 1 rep

*Sets 1-2 = 80% of 1-RM Clean & Jerk
*Sets 3-5 = 85% of 1-RM Clean & Jerk
*Sets 6-7 = 90% of 1-RM Clean & Jerk

C.
Every 2:30, for 15 minutes (6 sets):
Front Squat x 2 reps

*Sets 1-3 = 85%
*Sets 4-6 = 87.5%-90%

D.
Three sets of:
Chin-Ups x 8 reps
V-Ups x 40 seconds
Rest 30 seconds

Skill:

3 rounds of:

10 kipping ring dips

20 GHD sit-ups

Earlier Event: July 29
Sunday Funday 7/29/2018
Later Event: July 31
7/31/2018