May 11, 2019

 

a) WARM UP:

3 rounds of:

  • 100m row
  • 10 squats
  • 10 banded good mornings
  • 10 ring rows
  • 10 sec on assault bike
b) Specific warmup

  • 5 Deadlifts at 30% of working weight
  • 5 DL @ 60% of working weight
  • 10 wallballs

Teams of 2:

  • 27-21-15-9: Deadlifts (P: 185/125, Rx: 225/155, Rx+: 275/185)
  • 12-9-6-3: Rope Climbs

Rest 5 minutes

  • 33-27-21-15: Wall balls & Calories on the airbike

*Work can be split how you see fit

 

OLY Saturday

  • Snatch Balance – work on singles
  • Pause Snatch (pause at knee and in the bottom for 3 seconds each): 3,3,2,2,2,1,1,1
  • Back squat 6 sets x 2 reps @ 85-90%

OLY Sunday

  • Jerk balance – 4 sets x 3 reps (speed work only, stay light)
  • Pause Squat Clean (pause at the knee and in the bottom for 3 seconds each): 3,3,2,2,2,1,1,1
  • Clean pulls – 4 sets of 3 reps @ 100%

 

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