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Friday 9/14/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/dynamic stretch

B warmup:

2 rounds of

10 KB thrusters

10 KB snatches

10 KB situps

10 KB sit ups

Workout Warmup:

Shoulder to Over head, either strict press, push press, push or split jerk. Choose one.

On the two min, sets of 5-3-2-1-1

Workout:

3 rounds for time of:

Run 400 meters or 500/400 m row

10 box jumps 24/20

10 Clean and Jerks RX+ 135/95, RX+155/105

Lift

Friday (Session Three)
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.

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%
*Sets 5-6 = @ 70%

C.
Every 2:30, for 10 minutes (4 sets):
Front Squat x 5 reps

*Sets 1-2 = @ 60%
*Sets 3-4 = @ 65%

D.
Three sets of:
Barbell Step Ups x 6 reps each leg
Rest 30 seconds
Behind The Neck Push Press x 8 reps
Rest x 30 seconds

(Box that you’re stepping on should be set so that your leg is at parallel. Goal is explosiveness, not max weight)

Skill:

5 rounds of

15 GHD situps

5-10 strict pull ups, alternate grip each round.

Earlier Event: September 13
Thursday 9/13/2018
Later Event: September 15
Saturday 9/15/2018