A) Every minute, on the minute, for 10 minutes:
– Split Jerk x 2 reps @ 70-80%
Footwork should be perfect at this weight!
B.
Every 4 minutes, for 20 minutes (5 sets) for times:
– 12/9 cal row
– 4 Power cleans @ 70% of 1RM clean
– 4 Front squats
– 4 Shoulder to overhead
A) 3 sets:
– 3 overhead squats @ 31X1; R2M (heavier than last week)
B) EMOM x 10 min
– Snatch (start at 55-65% and build if able)
+
6 min AMRAP @ 80-90%:
– 5 power snatches (115/75, 95/55, 75/35)
– 6 reverse lunges
– 7 no push-up burpee over bar
R3M
6 min AMRAP @ 80-90%:
– 7 wallballs (20/14)
– 6 T2B
– 5 box jumps – SD 24/20”
*Pick an option that works for your ability level.
Perform at 80-90%:
Every 6 min x 30 min (5 sets)
– Run 400m
– 50 DU
– 30 Russian KB swings (70/53)
OR
Every 8 min x 32 min (4 sets)
OR
Every 10 min x 30 min (3 sets)
Sub in 100 single unders.
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This is the LAST DAY to sign up for No Ordinary Race II going down this Saturday! Sign up >HERE<.
*TESTING DAY*
A) High hang power clean 3×3 @ light weight; R2M
*work on transition to front rack receiving position
B) Clean pull clusters 1.1 R10S/2M x 3 sets
*at over 100% of 1RM power clean
C) Build to a 1RM power clean in 12-15 min
+
2,000m row test!
*Have a goal pace in mind. Start out at about 1-2 sec greater than pace you’ve held during past interval work. Try and take a sec off every 500m split, ending with an average at your ideal pace. Go hard at the finish. This is a tester!
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No Ordinary Race II is this Saturday! Sign up >HERE<.
*TESTING DAY*
A) Split stance push jerk from behind the neck – 3×3; rest as needed
*Pause 2-3 sec in receiving position
B) Every 2 min, for 16 minutes (8 sets):
– Split Jerk, build to a 1RM
*Build from 65-101+%
C) Strict press – build to 1RM
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 97%
1 rep @ 101+% (be smart)
– R3M between sets, more on last two if needed
+
D) Optional work, 3 sets not for time:
– 6-8 strict T2B/knee tuck (keep hollow position tight!)
– 6-8 partner assisted strict HSPU
– Weighted Plank Hold x 60 seconds
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No Ordinary Race II is this Saturday! Sign up >HERE<.
*TESTING DAY*
A) Find back squat 1RM
3 reps @ 80%
2 reps @ 85%
1 rep @ 90%
1 rep @ 95%
1 rep @ 97%
1 rep @ 101+% (be smart)
– R3M between sets, more on last two if needed
+
“Jackie” re-test
For time:
– 1,000 m row
– 50 thrusters (45/35)
– 30 pull-ups
*Compare Jackie to 6/1/2015
A) 3 sets:
– 3 overhead squats @ 31X1; R2M (heavier than last week)
B) EMOM x 10 min
+
2K row 3-5 sec slower than ideal speed on pace/500m reading
*This is not the tester. That will be next week. Practice maintaining pace.
A1) Bench Press 3-5 @ 20X1; R30S
A2) AMRAP supinated strict pull-ups; R30S
A3) 8-12 Bent over DB rows/side; R2M x 4 sets
B1) 6-8 BB good mornings @ 30X1; R30S
B2) 10 alternating DB snatch (50-70/25-45); R30S
B3) 20 alternating reverse lunges w/ KB in goblet hold; R2M x 3 sets
Masters
A is the same. Banded pull-up or ring row substitutes. Use supinated grip.
B1) 10 DB deadlifts; R30S
B2) 1 min elbows and toes plank (accumulate); R30S
B3) 15-20 UB wallballs; R2M x 3 sets
