A) EMOM x 8min
– 2 hang power cleans
+
AMRAP in 3 min:
– 400 m run
– Double unders in remaining time
– rest 3 min
AMRAP in 3 min:
– 400 m run
– KB swings in remaining time
– rest 3 min
AMRAP in 3 min
– 400 m run
– burpees
– rest 3 min
*work on footwork during cleans, hips should drop on power clean instead of feet speading too wide. Build in weight if able
*record reps in amrap sets
A) Clean and jerk tech work
B) Build to a tough squat clean + split jerk in 10 min
C1) Strict press 3-4×3; rest 1 min
C2) DB bent hip row heavy @20X1; 4-6/arm; rest 1 min
D) Accumulate 5 min FLR on floor or rings
10 min AMRAP @ 80%
– 5 CTB chin ups
– 30 double unders
– 10 wall balls 20/15
– rest 5 min-
10 min AMRAP @ 80%
– 5 high hurdle jumps
– 10 KB snatches (53/35) 5/side
– 10 walking lunges
– keep consistent output through both segments
– for high jumps- place pvc sticking out on tall box and jump over with both feet
– attack each one just a tad slower than if you were doing just one 10 min AMRAP
A. Power Clean – build to a 1RM in 8 min
rest EXACTLY 2 min
B. Power Clean – 90% AMRepsAP of part A in 8 min
C. Tabata Ring Dips/Straight legged abmat sit-ups
– 8 sets of each, alternating
– Tabata score is lowest rep number for both movements. Add them together for a total.
9/22/13 Monday
A) Back Squat; 4,3,2,1; rest 2-3 min
+
4 sets at 90%, each for time of:
– 10 thrusters
– 10 no push up burpee box jumps (20/16”)
– 200 m sprint
(rest walk 4 min b/t sets)
– goal is tough 1 rep on BS, go for a 1RM if feeling it
– go unbroken and add weight per set for thrusters
– find set time for each round
A) 8×1 3-Position Snatch (high to low) – rest 90sec
B1) 3xME HSPUs/5 negative HSPU/HSPU progression work; rest 30 sec
B2) 3×10/side trap raises; rest 30 sec DEMO
B3) 3×20 Reverse front rack alternating lunges – rest 60 sec.
C) 1 set ME T2B or 50 straight legged abmat sit-ups
4 sets for times:
– 15 HR push ups
– 15 KBS russian
– 20 walking lunges
– 20 DU’s
– 25 Row cals
– 25 box jumps – step down
(rest walk 3 min b/t sets)
Notes:
– tight tummy and no sag for push ups
– choose KBS weight to go unbroken each set
– knee kisses ground on lunges, remain tall
– choose BJ height to create turnover but pacing
– record times
A) Build to a tough-ish split jerk off rack
B1) Close grip bench press @20X1; 10, 8, 6, 4; rest 90sec build weight
B2) DB snatch 12/side x4; TnG reps; rest 90sec
C1) Seated arnold press; 10, 8, 6, 4; rest 90sec build weight
C2) Weighted Pull-up; 2-3×4; rest 90sec
– weight to not exceed form on split jerk, work on footwork/timing/bar path