Mobility with RJ is back on this week at 6:00pm on Thursday!
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Monday 1/18
A) Barbell cycling
2 sets for technique:
– 5 UB TnG power clean + push jerk @ 135/95, 115/75, 95/65
*Pause 1 sec in PC catch and 1 sec in jerk catch.
R2M
B) 2 sets for speed:
– 8 UB TnG power clean + push jerk @ same as A
R2M
C) Open workout 15.4 (click link for more details)
Complete as many reps as possible in 8 minutes of:
– 3 handstand push-ups
– 3 cleans
– 6 handstand push-ups
– 3 cleans
– 9 handstand push-ups
– 3 cleans
– 12 handstand push-ups
– 6 cleans
– 15 handstand push-ups
– 6 cleans
– 18 handstand push-ups
– 6 cleans
– 21 handstand push-ups
– 9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
*Use 185/125, 155/105, 135/95, 115/75, or 95/65. Should be around 70-75% 1PM power clean. Scale HSPUs with bands, L-seated DB press, or perfect push-ups.
D) 500m row for time
Tuesday 1/19
A) Pause front squats 4 sets x 4-5 reps @ 4111; R2-3M
*Use heavier weight than last week for all sets.
B) Three rounds for time of:
– 30 Overhead Walking Lunge Steps (45/25 lbs)
– 15 Pull-Ups
– 400 Meter Run
C) 2-3 rounds not for time:
– 15-20 reverse snow angels
– BB quad smash x 1 min/ side
Wednesday 1/20
A) EMOM x 15 min
1: 5-6 Unsupported seated strict BB press @ 2111
2: 6-8 Romanian deadlifts @ 20X1
3: 8-10 Supinated ring rows @2111
*Get as horizontal as possible on the ring rows while still going through full range of motion.
B) 5 sets:
Against a 2-minute running clock, complete…
– 250/200m row
– Ring dips x max reps
R2M between sets.
Thursday 1/21
A) E3MOM x 15 min
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 3-5 reps @ 85%
After every set complete 2-3 weighted pull-ups
B) EMOM x 15-18 min
1: 10-15 KB swings 70/53
2: 5-10 burpees 6”ish target
3: 10 BB front rack reverse lunges (115/75, 95/65)
Friday 1/22
A) E2MOM x 6 min (3 sets)
– 1 power snatch + 1 hang squat snatch + 1 overhead squat @ 55-75%
+
E2MOM x 6 min (3 sets)
– 1 power snatch + 1 hang squat snatch @ 75-85%
+
E2MOM x 8 min (4 sets)
– 1 squat snatch @ 85+%
B) 3 rounds not for time:
– 8 TGUPs 4/side AHAP
– 1 lap farmer carry AF&HAP
– 5-6 strict T2B @ 3111
– 10 DB curls
Saturday 1/23
8am – Masters CF
9am – CrossFit
10am – Level 2/Barbell