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Friday 8/3/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch/PVC shoulder and OHS warmup

B warmup:

3 rounds of:

10 goblet squats

10 pushups one hand on KB, 5 each hand

10 KB situps, extended arm overhead.

Workout warmup:

Bench press
Warmup to 70%, then:

5@75%-3@80-3@85%-2@90%, max set at 70% (should be 7+reps)

Workout:

20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Wall balls (95/65)
20 Lateral Barbell Burpees
20 OH squats (95/65)

Lift:

Friday (Session Three)
A.
Every 90 seconds, for 4:30 (3 sets):
Press in Receiving Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every minute, on the minute for 6 minutes (6 sets):
Snatch Grip Behind The Neck Power Jerk + Overhead Squat x 1rep

Build over the course of the 6 sets.

B.
Every 2 minutes, for 24 minutes (12 sets):
Snatch

*Set 1 = 2 reps @ 75%
*Set 2 = 2 reps @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep @ 94%
*Set 6 = 1 rep @ 80%
*Set 7 = 1 rep @ 85%
*Set 8 = 1 rep @ 90%
*Set 9 = 1 rep @ 94%
*Sets 10-12 = 1 rep @ 80-85%

C.
Every 2 minutes, for 10 minutes (5 sets):
Power Clean + Power Jerk x 1 rep @ 80-85% of 1-RM Power Clean & Power Jerk

D.
Every 2 minutes, for 14 minutes (7 sets):
Back Squat

*Sets 1-4 = 1 rep @ 90%
*Sets 5-7 = 3 reps @ 85%

Skill:

Practice handstand walking, 10 min. 

https://www.youtube.com/watch?v=PWDN313DwsE

Earlier Event: August 2
Thursday 8/2/2018
Later Event: August 4
Saturday 8/4/2018