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Friday 7/6/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 KB Swings

10 goblet squats

10 KB push ups, 5 each arm on KB

5 pullups

Workout warmup:

Bench press, 5@75%-4@85%-3@90%-Max set @70%

Workout:

5 rounds for time of
3 Muscle-ups (mod 6 C2B or 12 chin over, or 10 ring dips)
6 Deadlifts 185/125, RX+(225/155)
12 V-ups

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 90 seconds, for 9 minutes (6 sets):
Power Snatch + Hang Power Snatch x 1 rep

*Sets 1-2 @ 75% of 1-RM Power Snatch
*Sets 3-4 @ 80% of 1-RM Power Snatch
*Sets 5-6 @ 85% of 1-RM Power Snatch

C.
Every 2 minutes, for 20 minutes (10 sets):
Clean & Jerk

*Set 1 – 1 rep @ 70%
*Set 2 – 1 rep @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 1 rep @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Sets 7-8 – 2 reps @ 80%
*Sets 9-10 – 2 reps @ 80-85%

D.
Every 2:30, for 12:30 (5 sets):
Back Squat

*Sets 1-3 – 3 reps @ 85-88%
*Sets 4-5 – 6 reps @ 75-78%

The goal is to aim for the top % listed but if you think you may miss on the next set, lower it to the bottom %.

Skill:

accumulate 250 DU's

Earlier Event: July 5
Thursday 7/5/2018
Later Event: July 7
Saturday 7/7/2018