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Friday 2/1/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

With empty bar:

bent over row

Romanians

presses

good mornings

Warm up cleans

Workout Warmup: O lift, Power cleans

Warmup to 70%

3x3 power cleans, touch and go @75%

followed by

2x1 singles, max effort.

Workout:

15 min AMRAP

150 m run or row

15 Power Cleans (115/75) RX+(135/95)

150 m run or row

15 Pull ups, 8 C2B, 5 Mu’s

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Split x 5 reps

Build over the course of the 4 sets. The goal is to work on technique here, not maximal weight.

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

*Set 1 = 1 rep @ 70%
*Set 2 = 1 rep @ 75%
*Sets 3-4 = 1 rep @ 80%
*Sets 5-6 = 1 rep @ 85%
*Sets 7-8 = 1 rep @ 90%

C.
In 18 minutes, establish a 1-RM Enderton Front Squat Complex

(Take the bar out of the rack. The Enderton Front Squat complex consists of 3 reps in total: 1st rep = 3 second pause at the bottom, 2nd rep = double bounce, 3rd rep = regular front squat. These 3 reps = 1 rep of the complex)

D.
Three sets of:
Standing DB Strict Press x 8 reps
V-Ups x 30 seconds
Rest 30 seconds

Skill:

Take 10 min to work on Handstand hold/ walk

Earlier Event: January 31
Thursday 1/31/2019
Later Event: February 2
Saturday 2/2/2019