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

150m run

50 DU’s or 90 sec. of practice

Then 2 rounds of:

40’ bear crawl

40’ crab walk

Two wall walks

Workout Warmup:

For 10 minutes:

1 hip P snatch+ 1 hang snatch(squat)+1 Squat snatch from ground

6 sets working on technique.

Workout:

4 rounds for time:

50 DU’s

6 HSPU

9 Hang Power Snatches, RX 95/65, RX+ 115/75, RX++135/95

12 Bent Over Rows, same weight as Snatch.

Lift:

Wednesday (Session Two)
A.
Every 90 seconds, for 12 minutes (8 sets):
Power Snatch

*Set 1 = 2 reps @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep at 94%
*Set 6 = 1 rep @ 98%
*Sets 7-8 = 1 rep @ 101%+

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

B.
Every 2 minutes, for 16 minutes (8 sets):
Power Clean + Power Jerk

*Set 1= 2 reps @ 75%
*Set 2= 1 rep @ 80%
*Set 3 = 1 rep @ 85%
*Set 4 = 1 rep @ 90%
*Set 5 = 1 rep at 95%
*Set 6 = 1 rep @ 98%+
*Sets 7-8 = 1 rep @ 101%+

The goal of today is to find a 1-RM Power Clean + Power Jerk.

C.
In 15 minutes, work up to a 3-RM Overhead Squat

D.
Every 2:30, for 5 minutes (2 sets):
Front Rack Reverse Lunges x 5 reps each leg

Aim for 2 heavy working sets.

Skill:

10 kipping ring dips

10 C2B pullups

4 rounds