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Tuesday 9/4/2018

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

1500 m partner row, Tabata style. 

Workout warmup:

5x3 thrusters, work up to a heavy triple.

Workout: Jackie, last done 7/17/2017

  • For Time
  • 1,000 Meter Row
  • 50 Thrusters (45/35 lb bar)
  • 30 Pull-Ups
  • RX+ Two  Rounds

Endurance:

Running Jackie:

1000 m row

50 Thrusters (45/35)

400 m run

30 pullups

400 m run

Lift:

Monday (Session One)
A.
Every 90 seconds, for 6 minutes (4 sets):
Snatch Press from Receiving x 4 reps

Build over the course of the four sets.

Followed by….

Every 2 minutes, for 8 minutes (4 sets):
Snatch Grip Behind The Neck Push Press + 2 Overhead Squats

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 10 minutes (5 sets):
Halting Snatch Deadlift + Snatch

*Sets 1-2 = 2 reps @ 75% of 1-RM Snatch
*Sets 3-5 = 2 reps @ 80% of 1-RM Snatch

(Perform a snatch pull to mid thigh with a 2 second pause, then lower the bar to the ground, pause for 1 second, then perform a snatch. Repeat this for 2 reps)

At the 11 minute mark…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 1 rep @ 85% of 1-RM Snatch

C.
In 17 minutes, establish a 10 Rep Max Back Squat

Then, at the 20 minute mark begin…

Every 3:30, for 7 minutes (2 sets):
Back Squat x 10 reps @ 92.5% of 10-RM

D.
Three sets of:
Prone Bench Row x 8 reps
Glute Ham Raise x 6 reps
Rest 60 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:

Work on two goats for 10 min. 

Earlier Event: September 3
Monday 9/3/2018 Labor Day
Later Event: September 5
Wednesday 9/5/2018