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Friday 6/7/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 push ups

10 V-ups

10 air squats

150 m run

Workout Warmup: Strength

Bench Press,

1x5@ 70%,

1x4@75%

1x3@80%

1x3@80%+

1x3@80%++

Or, 4 rounds of

5 dips (no bands) or bench Tricep extensions

10 barbell curls (you pick weight)

15 GHD Sit ups

Workout:

2 Wall Balls 10 Power cleans 135/95, RX+ 155/105, RX++ 185/125, RX+++225/155

4 WB 9 PC

6 WB 8 PC

8 WB 7 PC

10 WB 6 PC

12 WB 5 PC

14 WB 4 PC

16 WB 3 PC

18 WB 2PC

20 WB 1 PC

Lift:

Friday (Session Three)
A.
Every minute, on the minute, for 4 minutes (4 sets):
Drop Snatch x 2 reps

Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack

Followed by…

Every 90 seconds, for 6 minutes (4 sets):
Walk to Split Position x 3 reps each leg

Use between 40-60% of 1-RM Split Jerk. Build over the course of the 4 sets.

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

*Set 1 = @ 65%
*Set 2 = @ 70%
*Set 3 = @ 75%
*Sets 4-6 = @ 80%

C.
Every 2 minutes, for 12 minutes (6 sets):
Clean & Jerk x 2 reps

*Sets 1-3 = @ 80%
*Sets 4-6 = @ 85%

D.
Every 90 seconds, for 9 minutes (6 sets):
Back Squat

*Sets 1-2 = 3 reps @ 82.5%
*Sets 3-4 = 2 reps @ 90%
*Sets 5-6 = 1 rep @ 92-95%

E.
One set of:
Bearhug Sandbag Carry x 400 meters

Skill:

3 rounds

max set of pullups, supinated grip

10 strict HSPU, use riser if necessary

15 GHD Situps

Earlier Event: June 6
Thursday 6/6/2019
Later Event: June 8
Saturday 6/8/2019