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Friday 3/22/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Coaches choice

Workout Warmup:

Get ready to rumble!

Workout:

WORKOUT 19.5

33-27-21-15-9 reps for time of:

Thrusters

Chest-to-bar pull-ups

Time cap: 20 minutes

Rx’d: (Ages 16-54)

Men use 95 lb.

Women use 65 lb.

VARIATIONS

Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups

Women use 45 lb. and perform jumping pull-ups

Teenagers 14-15:

Boys use 65 lb. Girls use 45 lb.

Scaled Teenagers 14-15:

Boys use 45 lb. and perform jumping pull-ups

Girls use 35 lb. and perform jumping pull-ups

Masters 55+: Men use 65 lb. and perform chin-over-bar pull-ups

Women use 45 lb. and perform chin-over-bar pull-ups

Scaled Masters 55+: Men use 45 lb. and perform jumping pull-ups

Women use 35 lb. and perform jumping pull-ups

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press In Clean (Sots Press) x 5 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

B.
Every 90 seconds, for 9 minutes (6 sets):
Clean + Front Squat + Jerk x 1 rep

*Sets 1-3 = @ 70% of 1-RM Clean & Jerk
*Sets 4-6 = @ 75% of 1-RM Clean & Jerk

C.
Every 90 seconds, for 9 minutes (6 sets):
Snatch + Overhead Squat x 1 rep

*Sets 1-3 = @ 70% of 1-RM Snatch
*Sets 4-6 = @ 75% of 1-RM Snatch

D.
Every 2:30, for 10 minutes (4 sets):
Back Squat with 4 second lowering phase x 5 reps @ 65-70%

E.
One Set Tabata of:
V-Ups
20 seconds on
10 seconds off
For a total of 8 rounds

Skill:

7 min of:

Hand Stand Walking or 30 sec of shoulder taps

Earlier Event: March 21
Thursday 3/21/2019
Later Event: March 23
Saturday 3/23/2019