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Wednesday 2/13/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

50 partner pullovers

2 rounds of:

10 air squats

10 pushups

10 v-ups

10 shoulder kips on rig

Workout Warmup: Strength

Bench Press

3x5 at 75%, 2x3 at 85% or max effort.

Workout:

5 rounds for time:

25 Double Unders

5 Power Snatches (95/65) RX+ (115/75) RX++(135/95)

25 Double Unders

5 Bar or Ring Muscle-ups, or 8 C2B, or 12 PU

Lift:

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving x 5 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Clean Grip Snatch x 3 reps

The goal of the Clean Grip Snatch is as a warm-up & mobility exercise. If flexibility is an issue, stick wtih the empty bar & just work to go lower each set.

B.
Every minute, on the minute, for 8 minutes (8 sets):
Snatch x 1 rep

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

Immediately followed by…

Every 30 seconds, for 3 minutes (6 sets):
Snatch x 1 rep @ 80% of 1-RM Snatch

C.
Every 75 seconds, for 6 minutes (5 sets):
Clean & Jerk

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

Immediately followed by…

Every 30 seconds, for 3 minutes (6 sets):
Clean & Jerk x 1 rep @ 80%

D.
Every 2:30, for 7:30 (3 sets):
Front Rack Barbell Lunges x 6 reps each leg

Build over the course of the 3 sets.

Skill:

10 pistols, each leg

2 rope climbs

5 rounds

Earlier Event: February 12
Tuesday 2/12/2019
Later Event: February 14
Thursday 2/14/2019