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Monday 3/11/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

40’ bear crawl

40’ crab walk

2 rounds of:

10 KB swings

10 push ups

10 goblet squats

Workout Warmup:

10 min to complete 5x3 Push or Split Jerks. Start at 70% and get as heavy as you can for a triple.

Workout:

5 rounds for time

5 Push Press 115/75, RX+135/95, Rx++155/105

10 Front squats, 115/75, RX+135/95, Rx++155/105

15 KB Swings 24/16kg

Lift:

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

Build over the course of the 3 sets.

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
3-Position Snatch x 1 rep

(Perform a Hip Snatch, followed by a Snatch from the knee, followed by a Snatch from the ground)

Build over the course of the 4 sets. Use this as a warm-up exercise.

B.
Every 2 minutes, for 20 minutes (10 sets):
Snatch

*Sets 1-2 = 2 reps @ 65%
*Sets 3-4 = 2 reps @ 70%
*Sets 5-6 = 2 reps @ 75%
*Sets 7-8 = 2 reps @ 80%
*Sets 9-10 = 1 rep @ 85%

C.
Every 2:30, for 12:30 (5 sets):
Front Squat

*Set 1 = 2 reps @ 80%
*Set 2 = 2 reps @ 85%
*Set 3 = 2 reps @ 90%
*Set 4 = 2 reps @ 93%
*Set 5 = MAX reps @ 82.5%

D.
Three sets of:
Chin-Ups x 8 reps
Hip Extension x 8 reps
L-Sit x 15 seconds
Rest 45 seconds

Skill:

Work on Pistols:

5x10 alternating. use a band on rig or to a box if necessary.

Earlier Event: March 9
Sunday Funday 3/10/2019
Later Event: March 12
Tuesday 3/12/2019