5 rounds:
– 8 Clean & Jerks TnG
– Row 90 sec at 90%
– walk/rest 5 min
Finisher: Shoulder mobility
*C&J should build in weight and end around 8RM
As many rounds in 12 min @ 80-85%:
– 12 walking lunges
– 5 wall walks/5 backwards inch worm w/ push-up
– 2 TGUP/arm
rest walk 6 min
As many rounds in 12 min @ 80-85%:
– 3 high box jump (30/24) – step down
– 3 burpee ring MU/6 burpee pull-ups/6 burpee jumping pull-ups
– amrap unbroken DU’s/75 single unders
Notes:
– sustainable work in these 12 min pieces
– keep form over fatigue present in these
– record BJ height, TGU weight and DU sets
A) High Bar Back Squat – Build to a heavy 3 reps in 10 min
B) Build/warm up to close grip bench press and Romanian deadlift weights
C) EMOM x12 with a partner:
Odd – Close grip bench press @20X1; 3-4 reps (around 70% 1RM, or 60% 1RM regular bench)
Even – Romanian deadlift x3-4reps; TnG reps at a tough but fluid weight
*If not sure of weight on CGBP and RDL then add/subtract weight per set
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
