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Monday 4/15/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

With empty bar

10 Romanians

10 bent over rows

10 shoulder presses, alternating front and back.

Forearm stretch

10 good mornings

6 min to warmup power cleans to workout weight then move right into your dead lifts.

Workout Warmup:

Dead Lift

5x5@70% on the two min. Touch and go, no dropping with the exception of last rep.

Workout:

Look Familiar?
Four min AMRAP X 3. Three min rest between rounds.
21/16 Calorie Row
15 Power Cleans
9 Burpee Box jump (24"/20")(not over)
Round #1 - (135/95)
Round #2 - (115/80)
Round #3 - (95/65)

Score is total reps.

Lift:

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

Built over the course of the three sets.

Followed by….

Every 90 seconds, for 6 minutes (4 sets):
Snatch Balance x 3 reps

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 10 minutes (5 sets):
Hang Snatch x 3 reps @ 90% of your 3-RM Hang Snatch

*If you don’t know your 3-RM Hang Snatch, establish that today instead of doing these sets.

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean + Hang Power Clean + Power Jerk x 1 rep

*Sets 1-2 = @ 75% of 1-RM Power Clean
*Sets 3-4 = @ 80% of 1-RM Power Clean
*Sets 5-6 = @ 85% of 1-RM Power Clean

(Perform a power clean, lower the bar to just above the knee & perform a hang power clean, then perform a power jerk)

D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 6 reps @ your 10-RM weight

*if you don’t know your 10-RM Back Squat, establish that today instead of doing these sets

E.
Three sets of:
DB Bench Press x 12 reps
Romanian Deadlift x 10 reps (Aim to use 65%+ of your 1-RM Clean for these)
Rest 60 seconds

Skill:

5 rounds of :

10 ring dips

1 rope climb

15 GHD Sit-ups

Earlier Event: April 14
Sunday Funday 4/14/2019
Later Event: April 16
Tuesday 4/16/2019