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Monday 1/21/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

250 m row, sprint damper on 10

10 KB Thrusters, 5 each arm

10 KB Swings

Workout Warmup: Strength test

We will go for a one rep max back squat today. I’m curious to see how our Super Squats (muscle endurance) effects our single rep strength.

Suggested rep scheme :

Set 1 – 5 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 3 reps @ 80%

Set 4 – 3 reps @ 85%

Set 5 – 1 rep @ 90%

Set 6 – 1 rep @ 95%

Set 7 – 1 rep @ 101%

Set 8 – 1 rep @ 101+%

Rest 2 -3 minutes between sets.


Workout:

3 Rounds:

10 Push jerks, 135/95

20 Wall balls

30 DB snatches 50/35
Lift:

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

Followed by….

Every minute, on the minute, for 5 minutes (5 sets):
Snatch Balance x 1 rep

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 16 minutes (8 sets):
Snatch High Pull + Hang Snatch

*Set 1 = 2 reps @ 75% of 1-RM Snatch
*Sets 2-3 = 2 reps @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Snatch
*Sets 7-8 = 1 rep @ 90% of 1-RM Snatch

C.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat with a 5 second lowering phase x 5 reps

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

D.
Four sets of:
Glute Ham Raise x 6 reps
Chin-Ups x 12 reps
Rest 30 seconds

Skill:

2 rope climb

10 alternating pistols

5 rounds

Earlier Event: January 20
Sunday Funday 1/20/2019
Later Event: January 22
Tuesday 1/22/2019