Wednesday 2.21.18

Wednesday 2.21.18

Weightlifting A. Clean and Jerk: Every 1:30 for 6 sets: 2 clean and jerks Conditioning B. Helen 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Day 3 – 2.21.18

Weightlifting A. Clean and Jerk: Every 1:30 for 6 sets: 2 clean and jerks Conditioning B. Helen 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Day 2 – 2.20.18

Strength A1. Back Squat – 5@60%, 5@65%, 4@70%, 4@75%, 3@80% A2. Weighted Strict Pull-ups x3 (one set in between each set of back squats) Conditioning B. EMOM 12 1st min: 5/3 strict deficit HSPU (try for UB here, 3″/1″) 2nd min: 10 power cleans (135, 95) 3rd min: 50 double...
Tuesday 2.20.18

Tuesday 2.20.18

Strength A1. Back Squat – 5@60%, 5@65%, 4@70%, 4@75%, 3@80% A2. Weighted Strict Pull-ups x3 (one set in between each set of back squats) Conditioning B. EMOM 12 1st min: 5/3 strict HSPU (add a deficit if you can) 2nd min: 10 power cleans (135, 95) 3rd min: 40 double...

Day 1 – 2.18.18

During the opens programming, for the most part, will be following main class. There may be a piece here or there that will be in addition but the goal is to be ready to hit the opens wod hard by the weekend.¬† Strength A. Strict Press 3@70%, 2@80%, 1@90% Then take 3-4 attempts for a 1 RM. Give yourself adequate time in between each lift so you are recovered to go heavy. B.¬†Pause Snatch – 4-5 sets, pause 2s BELOW the knee. Complete 2 reps each set Goal is to get some positional snatch work in. Conditioning “Spiked Punch” C. AMRAP 7 3-6-9-12-15-18-21-24….etc Power Snatch (95, 65) Bar facing burpees Thru 3 = 6 reps Thru 6 = 18 Thru 9 = 36 Thru 12= 60 Thru 15 – 90 Thru 18 = 126 Thru 21 –...