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Wednesday 2/6/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

3 rounds of:

10 air squats

10 push ups

10 ring rows

10 shoulder kips on rig

Workout Warmup: Strength

Bench Press,

Set 1 – 4 reps @ 75%

Set 2 – 3 reps @ 80%

Set 3 – 2 reps @ 85%

Set 4 – 1 rep @ 90-95%

Set 5 – Max Reps @ 70%


Workout:

3 rounds for time of:

50 DU’s

21 Wall Balls, 20/14

15 KB Swings, 24/14kg

9 Pullups, 6 C2B

Lift:

Wednesday (Session Two)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Press in Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Clean Grip Overhead Squat with a 3 second pause at the bottom x 3 reps

(Build in weight if your mobility allows you to get into a comfortable position at the bottom. If flexibility is an issue, stick with an empty barbell & go as low as you can safely go.)

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

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

Immediately followed by…

Every 30 seconds, for 3 minutes (6 sets):
Snatch x 1 rep @ 75% of 1-RM Snatch

C.
Every 75 seconds, for 10 minutes (8 sets):
Clean & Jerk

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

Immediately followed by…

Every 30 seconds, for 2 minutes (4 sets):
Clean & Jerk x 1 rep @ 75%

D.
Every 3 minutes, for 9 minutes (3 sets):
3″ Deficit Deadlift x 8 reps

Start at 60% of your 1-RM Deadlift & work up in weight as you go.

Skill:

5x15 GHD situps

Handstand walking/practice between sets

Earlier Event: February 5
Tuesday 2/5/2019
Later Event: February 7
Thursday 2/7/2016