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Monday 6/3/2019

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

1st min: 3 Front Squats

2nd Min: 6 Back Squats

Load barbell at 65%ish of current front squat max (For Both Lifts). We will try and increase the weight each week up to 5%.

Workout:

For time

21 Push Press 95/65, RX+115/75, RX++ 135/95

21 box jumps

7 Muscle-up (12 CTB, 15 chin over)All RX.

15 Push Press

15 Box jumps

5 Muscle-up (9 CTB, 12 chin over)

9 Push Press

9 Box jumps

3 Muscle-up (6 CTB, 9 chin over)

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 12 minutes (6 sets):
Slow Pull Snatch

*Sets 1-2 = 2 reps @ 70% of 1-RM Snatch
*Sets 3-4 = 2 reps @ 75% of 1-RM Snatch
*Sets 5-6 = 2 reps @ 80% 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 9 minutes (9 sets):
Power Clean + Power Jerk x 1 rep @ 80%

D.
Every 3 minutes, for 12 minutes (4 sets):
Back Squat x 7 reps @ 90% of your 7-RM weight

*if you don’t know your 7-RM Back Squat, establish that today instead of doing these sets

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

Skill:

50’ hand stand walking

or 10 min of practice

Earlier Event: June 2
Sunday Funday 6/2/2019
Later Event: June 4
Tuesday 6/4/2019