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Monday 9/17/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 wall Balls

10 wall Ball sit ups, pullover style

10 push ups

5 strict pull ups

Workout Warmup:

Front Squats: on the three minutes.

10@ 60%-5@75%-3@85%-3@85%-3@85%+

Workout:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (135/95) RX+155/105

15 Lateral Barbell Burpees

9 Shoulder to overhead, RX (135/95), RX+155/105

Lift

Monday (Session One)
A.
Every 90 seconds, for 4:30 (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the three sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Snatch Grip BTN Power Jerk + 1 Overhead Squat

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Set 1 = 2 reps @ 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%
*Set 7 = 1 rep @ 98%+
*Sets 8-10 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch. Limit yourself to 3 misses.

C.
In 15 minutes, establish a 7 Rep Max Back Squat

Then, at the 17 minute mark begin…

Every 3:30, for 7 minutes (2 sets):
Back Squat x 7 reps @ 90-93% of 7-RM

D.
Two sets of:
Prone Bench Row x 10 reps
Glute Ham Raise x 6-8 reps
Rest 30 seconds

*Prone Bench Row – Laying face down on a bench with your arms starting straight, pull the bar up to touch the bench. Goal is to pull the bar UP to the bench explosively.

Skill:

Earlier Event: September 16
Sunday Funday 9/16/2018
Later Event: September 18
Tuesday 9/18/2018