Back to All Events

Monday 2/4/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds

10 single, straight leg DL with heavy KB

10 RKBS

10 push ups

10 V-ups

150 m row with damper on 10

Workout Warmup: Strength

Dead lift:

5x5 Warmup to 75% and do 5-10lbs more than last week. Touch and go.

Workout:

Death by DT

As many reps as possible in 10 minutes of:

1 Deadlift, 135/95

1 Hang power clean, 135/95

1 Push jerk, 135/95

1 Burpee over the bar

2 Deadlift, 135/95

2 Hang power clean, 135/95

2 Push jerk, 135/95

2 Burpee over the bar

3 Deadlift, 135/95

3 Hang power clean, 135/95

3 Push jerk, 135 /95

3 Burpee over the bar. . . . .

Keep adding 1 rep to each until time runs out

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 20 minutes (10 sets):
Snatch Pull + Hip Snatch + Mid Hang Snatch x 1 rep

*Sets 1-2 = @ 70% of 1-RM Snatch
*Sets 3-4 = @ 75% of 1-RM Snatch
*Sets 5-7 = @ 80% of 1-RM Snatch
*Sets 8-10 = @ 85% of 1-RM Snatch

(Mid Hang Snatch is done from the middle of the knee cap)

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

*Set 1 = @ 65%
*Set 2 = @ 70%
*Sets 3-5 = @ 70-75%

D.
Four sets of:
Glute Ham Raise x 6 reps
Chin-Ups x 10 reps
Rest 30 seconds

Skill:

10 alternating Pistols

Max set of strict HSPU

5 Rounds

Earlier Event: February 3
Sunday Funday
Later Event: February 5
Tuesday 2/5/2019