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Wednesday 9/12/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

150 m run

150 m row

20 ball slams

15 slam ball situps, pull over style

15 squats w/slamball

Workout Warmup:

Take 10 min to warmup Front Squats/T2B/ HSPU’s

Workout:

Complete as many rounds as possible in 12 mins of:

3 Front Squats 135/95 RX+155/105

6 Toes-to-bars

9 Push-ups (RX+ 6 HSPU or 4 strict)

RX++ if you do both RX+’s

Lift:

Wednesday (Session Two)
A.
Every 2 minutes, for 12 minutes (6 sets):
Slow Pull Power Clean + Power Jerk x 1 rep

*Sets 1-3 = 2 reps @ 75% of 1-RM Power Clean & Power Jerk
*Sets 4-6 = 2 reps @ 80% 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 90 seconds, for 12 minutes (8 sets):
Split Jerk x 1 rep
*Sets 1-4 = 1 rep @ 65-70%
*Sets 5-8 = 1 rep @ 70-75%

C.
Every 2:30, for 10 minutes (4 sets):
Deadlift x 5 reps @ 60%

D.
One Set Tabata of:
V-Ups:
20 seconds on
10 seconds off
For a total of 8 rounds

*Note: This entire section should take you 4 minutes to complete

Skill:

Do D of lifting program

Earlier Event: September 11
Tuesday 9/11/2018
Later Event: September 13
Thursday 9/13/2018