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Friday 1/11/2019

In an attempt to take some pressure off the busy noon and 4:30 pm classes we are starting Monday , Tuesday and Wednesday classes at 3:30pm beginning 1/14. Grab a friend and give it a try. Let’s make this work.

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

150 m row, damper on 10

150 m run

2 rounds of

10 KB presses, 5 each arm

10 high knees on rig

10 goblet squats

Workout Warmup: Strength

Strict press, 5@70%-3@75-80%-2@85-90%-1@95%- 1@100%

Workout:

On the 4 min.

15-12-9

Front Squats (95/65)RX+(115/75)

Pull ups

Second 4:00 min

12-9-6

Front Squats (115/75)RX+ (135/95)

T2B

Third 4 min

9-6-3

Front Squats (135/95), RX+(155/105)

Ring Dips

Your score is the combined time of each 4 min segment.

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Snatch Press from Receiving x 5 reps

Build over the course of the 3 sets.

B.
Every 2 minutes, for 14 minutes (7 sets):
Snatch

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Snatch.

C.
Every 2 minutes, for 8 minutes (4 sets):
Clean & Jerk x 1 rep @ 80-85%

D.
In 15 minutes, establish a 1-RM Front Squat

Skill:

100 DU’s, one rope climb every time you break.

Earlier Event: January 10
Thursday 1/10/2019
Later Event: January 12
Saturday 1/12/2019