A) EMOM x 6 min
– 5 TnG power snatches (moderate to tough, perfect)
B) Build to a heavy 3 reps on Deadlift in 10 min (NOT TnG, reset tension before each pull)
+
Row 1500m
– R4M x 2 sets
*Goal is to increase pace a couple seconds each 500m split. The last 500m should be slightly faster than goal 2K pace.
A) Front squat 1&¼ squats 4-6; R3M x 3 setsB) EMOM x 5 min x 3 sets
0-5: Squat clean x 3 @ 65% (not TnG)
R2M
8-13: Squat clean x 2 @ 75% (not TnG)
R2M
16-20: Squat clean x 1 @ 85-95%
C) Coach’s choice if time remains
3 sets increase pace per set 80%, 90%, 100%
– 400 m run
– 25 box jumps – SD 24/20”
– 12 DB snatches alternating (50-70/20-45)
– 50 DU
– 400 m row
rest 5-6 min
Saturday, Jan. 24 – Nutrition seminar @ 10am
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Monday, Jan. 26 – Body composition testing @ 4-7pm
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A1) Bench press cluster 1. 1. 1; R10S/30S
A2) Pendlay row 4-6 @20X1 x 4 sets; R2M
B) EMOM x 14 min
E: 4-7 kipping UB T2B
O: 12 heavy KB swings
C) EMOM x 10 min
E: 8-12 burpees
O: 12/10 cal row
*Compare to 1/9/15
A) EMOM x 5 min
– snatch balance off rack x 2 reps (easy-moderate weight/perfect form)
B) 3 position snatch (high hang, above knee, floor); 1.1; R20S/3M
C) 1K row @ 2K row pace or 90%; R3M x 2-3 sets (same pace)
A) Front squat 1&¼ squats 6-8; R3M x 3 sets
B) EMOM x 10 min
– 1 hang squat clean (building from 60-85%)
C) EMOM x 14 min
E: 1 MU + 6-10 ring dips (sub 3 CTB pull-ups)
O: 6 no push burpee box jump – sd (24/20”)
3 sets increase pace per set 80%, 90%, 100%
– 400 m row
– 20 KB swings (UB/heavy)
– 15 burpees
– 40 DU
– 400 m run
rest 5-6 min