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Tuesday 5/28/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

Two rounds

150 m row

150 m run

80’ waiters walk w/kb. Switch arms at 40’. (length of the rig)

Workout Warmup

6 min alternating EMOM

6 DB Snatches

6 KB Swings

Workout:

10-9-8——3-2-1 reps for time.

DB snatches 50/35lb

KB Swings 24/16 kg

Sit ups, palms on ground

Endurance:

10-9-8——3-2-1-2-3-4—-8-9-10reps for time.

DB snatches 50/35lb

KB Swings 24/16 kg

Sit ups, palms on ground

Lift:

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

Build over the course of the 3 sets.

Followed by….

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

Build over the course of the 4 sets.

B
Every 90 seconds, for 12 minutes (8 sets):
Snatch + Hip Snatch x 1 rep

*Set 1 = @ 65% of 1-RM Snatch
*Set 2 = @ 70% of 1-RM Snatch
*Set 3 = @ 75% of 1-RM Snatch
*Sets 4-5 = @ 80% of 1-RM Snatch
*Sets 6-8 = @ 85% of 1-RM Snatch

C.
Every 90 seconds, for 9 minutes (6 sets):
Power Clean with a 2 second pause at knee + Power Jerk with a 2 second pause in catch

*Sets 1-2 = 2 reps @ 80% of 1-RM Power Clean & Power Jerk
*Sets 3-4 = 1 rep @ 85% of 1-RM Power Clean & Power Jerk
*Sets 5-6 = 1 rep @ 90% of 1-RM Power Clean & Power Jerk

D.
Every 2:30, for 10 minutes (4 sets):
Back Squat x 4-5 reps @ your 7-RM Back Squat Weight

E.
Three sets of:
Bench Press x 8 reps
Romanian Deadlift x 6 reps (Aim to use 75%+ of your 1-RM Clean for these)
Rest 60 seconds

Skill:

Roll out calves, quads, IT band, glutes.

Earlier Event: May 27
Monday 5/27/2019 Memorial Day
Later Event: May 29
Wednesday 5/29/2019