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Monday 6/10/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 goblet squats, heavy kb

10 RKBS, heavy

10 SDHP , heavy

150 m row, damper on 10

Workout Warmup:

Super Squats, 12 min Alternating EMOM of:

3 front Squats

6 back squats

Should be able to do 70% of max front squat, or add 5-10+lbs from last Monday.

Workout:

10 min AMRAP

40 Double Unders

10 Toes-to-bars

10 Jerks, 115/75, RX+135/95, RX++155/105

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 90 seconds, for 9 minutes (6 sets):
Slow Pull Snatch

*Set 1 = 2 reps @ 70% of 1-RM Snatch
*Set 2 = 2 reps @ 75% of 1-RM Snatch
*Set 3 = 2 reps @ 80% of 1-RM Snatch
*Sets 4-6 = 1 rep @ 85% of 1-RM Snatch

(Perform a regular snatch, but, the pull from the ground to low thigh should be at half speed. Once you get to low thigh you can explode full speed)

C.
Every minute, on the minute, for 8 minutes (8 sets):
Power Clean + Power Jerk x 1 rep @ 85%

D.
In 15 minutes, establish a 7-RM Back Squat

E.
Three sets of:
Bench Press x 6 reps
Glute Ham Raise x 8-10 reps
Rest 60 seconds

Skill:

Take 10 min to work on Kipping Ring Dips

Earlier Event: June 9
Sunday Funday Endurance 6/9/2019
Later Event: June 11
Tuesday 6/11/2019