A) Every 2 minutes, for 8 minutes (4 sets):
– Hang Clean + Clean @ 75-85%
+
Every 2 minutes, for 8 minutes (4 sets):
– Clean x 1 rep @ 90-95%
+
Every 2 minutes, for 4 minutes (2 sets):
– Clean Pulls x 2 reps @ 95-105%
B) Back Squat
5, 4, 3, 2, 1
R3M – all should be heavy with no misses!
*This isn’t supposed to be a 1RM test but go for it if feeling it.
C) Optional conditioning:
Row 1,000m
R5M x 3 sets (keep ideal 2K pace)
*Please stay and complete outside in the strength yard
A) EMOM x 10 min
– Split jerk (start lighter and build to something heavy but sharp)
B) EMOM x 15-18 min (5-6 sets)
Min 1 – 6-10 Ring Dips
Min 2 – 6-10 Toes to Bar
Min 3 – 15 KB swings (tough)
*sets don’t have to be UB
C) Three sets not for time:
– Supine Ring Rows x 10 reps @ 2111
– R30S
– Side Plank x 45 seconds each side
– R30S
A) Deadlift
*Set 1 – 5 reps @ 65%
*Set 2 – 5 reps @ 75%
*Set 3 – 3-5 reps @ 84% (up 2% from 11/6)
Rest 2-3 minutes between sets
B) BBHB 15.3 practice:
Every 6 min x 4 sets:
– Row 20 cal
– 20 overhead lunges (45/35, 35/25)
– 15 burpee to plate
*Go at competition pace.
C) 8 min to find max UB double unders
OR
8 min of DU practice
A) EMOM x 8 min
1 Front squat @ 23X1
*Start at heaviest weight from last week and build if able
B) 5 rounds for time @ 90% pace:
– 3 power cleans (155/105, 115/75)
– 5 push jerk
– 7 box jump over (24/20”)
*Don’t forget to sign up for classes via the SIGN IN link below!
*Sign up to compete in or volunteer for Barbells & Handlebars >HERE<.
A) EMOM x 6 min (3 sets)
(1 snatch grip behind the neck push press + 1 overhead squat) x 2-3 reps
B) E2MOM x 10 min (5 sets)
– 1 snatch from mid thigh + 1 snatch from 2” below knee
*Work to a tough weight. If you aren’t comfortable at the bottom of the snatch receiving position, then work to a depth you can manage.
C1) Hand over hand sled pull AHAP length of gym
C2) 6 TGUP (heavier than last week)
C3) Earthquake bar OH hold x 30-60sec
x 3-4 sets
———-
*Don’t forget to sign up for classes via the SIGN IN link below!
A) Back Squat
5, 4, 3, 2, 1
R3M – all should be heavy with no misses!
*Try and go heavier than last week for all 5 sets.
*This isn’t supposed to be a 1RM test but go for it if feeling it.
+
3 rounds at 90%:
– 500/400 m row
– 20 Wallballs (20/14)
– 15 T2B
– 10 Burpee box jump – SD (24/20”)
R4-5M between rounds; keep same pace throughout.
———-
*Don’t forget to sign up for classes via the SIGN IN link below!
*Sign up to compete in or volunteer for Barbells & Handlebars >HERE<.
A) EMOM x 15 min
1: Bench press x 2-3 @ 85-87%+ (5-10lb heavier than 10/29)
2: Bent over BB row x 5-6 @ 20X1 (tough but on tempo)
3: Foam roll x 45 sec
*Hit your calves, IT bands, hip flexors, lower back, shoulder blades. Basically work from bottom to top.
+
For time:
– 400 m run, then…
– 10 rounds for time of:
4 CTB pull-ups
8 CTG push-ups
12 KB swings (53/35)
– 400 m run
A) EMOM x 10 min
– Push press
*Build to 100+%
+
BBHB WOD 15.2
8 min AMRAP:
– Clean & jerk (115-155/75-105)
– 30 Double unders
*C&J ascend by 1 rep each round.
+
3 rounds not for time:
– Good mornings x 8-10 reps @ 3011 (heavier than 11/3)
– Rest 60 seconds
– Banded hamstring curls (green band) x 10-15 reps
– Rest 60 seconds