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Wednesday 7/3/2019

Warmup:

500 m row or 400 m run

Mobility:

CS/Dynamic stretch

B warmup:

2 rounds of:

10 C & J with KB, 5 each arm

150 m run

10 ring rows

Workout Warmup:

5x5 bent over row, alternate your grip each round. Pronated (overhand) Supinated (underhand). Pull to mid stomach focus on your Latissimus muscles. Work up to a heavy 5 reps.

Workout:

21-18-15-12-9-6-3 reps, for time of:

Sumo Deadlift High Pull (75/55)RX+(95/65)

Wall balls 20/14
Lift:

Wednesday (Session Two)
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Clean x 1 rep

*Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex. Build over the course of the 3 sets (No heavier than 60% of your max).

B.
Every 2:30, for 17:30 (7 sets):
Clean & Jerk

*Set 1 = 1 rep @ 75%
*Set 2 = 1 rep @ 80%
*Set 3 = 1 rep @ 86%
*Set 4 = 1 rep @ 92%
*Set 5 = 1 rep @ 97%
*Sets 6-7 = 1 rep @ 101%+

The goal today is to find a 1-RM Clean & Jerk.

C.
Every minute, on the minute, for 6 minutes (6 sets):
Power Snatch with a 3 second pause below knee x 1 rep

*Sets 1-2 = @ 75% of 1-RM Power Snatch
*Sets 3-4 = @ 85% of 1-RM Power Snatch
*Sets 5-6 = @ 90% of 1-RM Power Snatch

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

E.
Three sets of:
Pull-Ups x 8 reps
Rest 60 seconds

Skill:

Accumulate 30 C2B pullups or 10 min of practice. Practice your singles too.

Earlier Event: July 2
Tuesday 7/2/2019
Later Event: July 4
Thursday 4th of JULY!!!!!