Day 2 – 12.12.17

Teamwork Tuesday Accessory Work A. “Strength” crossover symmetry B. 3×20 GHD situps Gymnastic Strength C. EMOM 6 (3 sets) 1st min: ME strict HSPU 2nd min: rest Conditioning Team “Jack” D. AMRAP 20 10 push press (115, 80) 10 KBs (70, 53) 10 Box Jumps (24/20) Notes: These are PUSH press (not shoulder to overhead anyway you want) Alternate between the movements (P1 does all push press, p2 does all kbs, p1 does all box jump,...

Day 1 – 12.11.17

Strength A. 1 Clean + 2 Push Jerks – 60%, 65%, 70%, 2 sets @80%, 2 sets@85% B. Front Squat – Build to a heavy triple in 12 min Conditioning C. 4 RFT 500m row 15 hang power clean (115, 80) 3 Ring muscle ups...

Day 5 – 12.8.17

Weightlifting A. Power Snatch – 5@50% of snatch, 5@55%, 4@60%, 4@70%, 3@75%, 3@80% These do NOT have to be touch and go. Working on solid pulls and catch position B. Good Mornings (4×8, same weight) Conditioning C. Gut Check For time 60 Power Snatches (105, 75) *At the top of each minute perform 3 bar facing burpees Rest as needed then D. Assault bike sprints 7×10/8 cal on AB Rest 1:30 between...

Day 4 – 12.7.17

Weightlifting A. Back Squat – In 12 min build to a heavy 3RM Conditioning B. 6 RFT 8 HSPU 8 OH step walking lunges (135, 95) 16 box jump overs Extra strength C. Single Arm Dumbell Press...

Day 3 – 12.6.17

Snatch Weightlifting A. Snatch from Blocks (above the knee) 2×2 @60% 2×2@70% 2×2@80% 3×1@90% B. Snatch Lift Off + Snatch Deadlift + Snatch Pull x2 reps @90%, 95%, 100%, 105% of snatch Working on pull position Conditioning C. “Throw in the Towel” AMRAP 7 10 KBs (70, 53) 10 Wall Balls (30, 20) Skill Work D.┬áNOT for time 10 Rope climbs Goal is exactly what the title says – skill work. It could be a few different pieces: fewer pulls to the top, keeping the rope in close to your body, releasing hands from the top so you move down the rope quicker, faster hand transition in your pulls. Pick one thing to work on and spend the time doing it...