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Wednesday 8/29/2018 Labor Day Schedule

Labor Day Schedule:

8:15 and 9:15 classes only

Bladium hours:

7am-10pm

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B Warmup:

150 m run

2 rounds of

10 KB Snatches, 5 each arm

10 goblet squats

10 kb situps, extended arm

Workout warmup:

Snatch

5 rounds of:

1 hip power snatch+1 hang power+1 squat snatch.

Start at 60% focusing on tempo and technique. Add weight without losing form. 

*hip snatch is from the power position, short dip at the knees with back staying vertical, catch with knees bent. 

Workout:

1000 m row buy in, then:

Three rounds for time

100 m farmers carry (32/24)/(20/16kg kb)

20 goblet squats 24/16

20 KB snatches, 10 each arm 24/16kg

150 m run

Lift:

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Clean + Power Jerk x 2 reps

*Sets 1-3 = @ 70% of 1-RM Power Clean & Power Jerk
*Sets 4-6 = @ 75% of 1-RM Power Clean & Power Jerk

This video shows a Full Clean, but, it will give you an idea of the timing of the slow pull

B.
Every 2 minutes, for 12 minutes (6 sets):
Behind The Neck Split Jerk

*Sets 1-3 = 2 reps @ 80% of 1-RM Split Jerk
*Sets 4-6 = 1 rep @ 90% of 1-RM Split Jerk

C.
In 12 minutes build to:
Deadlift – 3 reps @ 80% of 1-RM Deadlift

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):
Speed Deadlift x 3 reps @ 70%

Speed deadlift just means that you are trying to move the bar as fast as possible on every repetition. Proper form & creating as much acceleration on the bar as possible is the goal.

D.
Three sets of:
Hip Extension on GHD Machine x 12 reps
Prone Plank x 60 seconds
Rest 60 seconds

*Place a barbell or plate on your back if possible for the Hip Extension.

Skill:

100 Du's

1 BMU everytime you break

Earlier Event: August 28
Tuesday 8/28/2018
Later Event: August 30
Thursday 8/30/2018