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Wednesday 6/5/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of

5 Devil presses

10 single leg DL with DB’s

250 m row

Workout Warmup: Strength

On the two min, 5x3 Dead Lifts, start at 60% working up to a heavy triple for the day. Touch and go only.

Workout:

15 min AMRAP

50 DU buy in then as many rounds as possible for the remaining 15 min.

Run 150m or row 150 meters

7 Deadlifts 185/125, RX+205/145,RX++ (225/155)RX+++(275/185)

7 Handstand Push-ups. Hands and head must be on same level to be rx.

Lift:

Wednesday (Session Two)
A.
Every minute, on the minute, for 3 minutes (3 sets):
Press in Clean (Sots Press) x 4 reps

Followed by…

Every minute, on the minute, for 3 minutes (3 sets):
Tall Clean x 2 reps

Build over the course of the 3 sets.

(Use this as a warmup & to practice your pull underneath the bar.)

B.
Every 2 minutes, for 12 minutes (6 sets):
Clean + Jerk + Clean x 1 rep

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

(Perform a regular Clean & Jerk, drop the bar, then perform a clean)

C.
Every 90 seconds, for 9 minutes (6 sets):
Hang Power Snatch x 2 reps

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

D.
In 15 minutes, establish a 1-RM Front Squat

E.
Three sets of:
Bent Over Row x 8 reps
Bulgarian Split Squats x 5 reps each leg
Rest 45 seconds

Skill:

accumulate 12 rope climbs, do Sled push up and back on turf, 90/50lb after each 3 rope climbs.

Earlier Event: June 4
Tuesday 6/4/2019
Later Event: June 6
Thursday 6/6/2019