[1] Snatch 3x1
Weight: 80kg (176.37), 88kg (194),
[2] Clean & Jerk 3x1
Weight:
Total: 196kg (432)
Monday 27 April 2015
AM:
[1] 4 Rounds for time:
Run 800m
5 Burpees
10 Jumping Squats
30 Bicycle Crunches (per side)
Time: ~15:30 minutes
PM:
[1] 7x3 Hang (or blocks) Snatches @ 65% 1RM Snatch
Weight: 135 Hang T&G
[1b] (extra) Handstand Walks 10M
[2a] 5x 6 Pullups + 4 C2B Pullups + 2 Bar Muscle Ups...
*Goal is Unbroken: If you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement) - Rest 90 Seconds
Completed UB
Time: 5:49rx at 50 reps. *Quit after that. Volume OverloadAM:
[1] 4 Rounds for time:
Run 800m
5 Burpees
10 Jumping Squats
30 Bicycle Crunches (per side)
Time: ~15:30 minutes
PM:
[1] 7x3 Hang (or blocks) Snatches @ 65% 1RM Snatch
Weight: 135 Hang T&G
[1b] (extra) Handstand Walks 10M
[2a] 5x 6 Pullups + 4 C2B Pullups + 2 Bar Muscle Ups...
*Goal is Unbroken: If you cannot complete the complex UB, complete the reps in a way where you practice the transition between each movement) - Rest 90 Seconds
Completed UB
[2b] FS / BS - Week 3 / Day 1 - Rest 90 Seconds
5x4/8 at 75% (Yay! No More 7/13)
Weight: 235
[3] *100 Bar Facing Burpees - For Time
*EMOM (starting at 1:00) - 3 Power Clean + Push Jerks @ 155/105lbs
5x4/8 at 75% (Yay! No More 7/13)
Weight: 235
[3] *100 Bar Facing Burpees - For Time
*EMOM (starting at 1:00) - 3 Power Clean + Push Jerks @ 155/105lbs
[4] (extra) 3x5 Strict Press at 135lbs
Tuesday 28 April 2015
*Alternating between 1a and 1b:
[1a] 4x5 Weighted Dips - Heavy as possible, rest 90 seconds
Weight: w/ KBs at: 24kg, 32kg, 32kg, 40kg, 40kg.
[1b] 4x5 Strict Toes To Bar - rest 90 seconds
Time: 17:50rx. *All UB but one set of 5*Alternating between 1a and 1b:
[1a] 4x5 Weighted Dips - Heavy as possible, rest 90 seconds
Weight: w/ KBs at: 24kg, 32kg, 32kg, 40kg, 40kg.
[1b] 4x5 Strict Toes To Bar - rest 90 seconds
[2] For Time:
3 Rounds
5 Thrusters at 185/105
100 Double Unders
3 Rounds
3 Thrusters at 195/115
50 Double Unders
3 Rounds
1 Thruster at 205/125
25 Double Unders
*Adjust weight accordingly, either lighter or heavier, so each round is heavy. Goal is to be UB thrusters, but this should be a real challenge.
3 Rounds
5 Thrusters at 185/105
100 Double Unders
3 Rounds
3 Thrusters at 195/115
50 Double Unders
3 Rounds
1 Thruster at 205/125
25 Double Unders
*Adjust weight accordingly, either lighter or heavier, so each round is heavy. Goal is to be UB thrusters, but this should be a real challenge.
Wednesday 29 April 2015
[1] 5 min EMOM - 2 Power Snatches - *Start at 60%, increase each round
Weight: 115 to 155
[2] 5 min EMOM - 2 Power Clean & Push Jerks - *Start at 60%, increase each round
Weight: 165 to 205
Time: 13:20rx[1] 5 min EMOM - 2 Power Snatches - *Start at 60%, increase each round
Weight: 115 to 155
[2] 5 min EMOM - 2 Power Clean & Push Jerks - *Start at 60%, increase each round
Weight: 165 to 205
*Alternate between 3a and 3b.
[3a] FS/BS - Week 3 / Day 2 - Rest 90 Seconds
5x4/8 at 94% of Monday's Weight
Weight: 215
[3b] 4x2 Strict Muscle Ups + Max Effort (ME) Kipping Muscle Ups - 90 second rest
*if you do not have these, then do a progression or bar muscle ups while resting the squats.
Reps: MU reps rx at: 2+8, 2+7, 2+7, 2+5
[4] 4 Rounds for time:
10 Burpee Box Jump Overs at 30/24"
10 Deadlifts at 255/175
10m Handstand Walk (does not need to be UB, just complete 10 meters)
15:00 Time Cap
[3a] FS/BS - Week 3 / Day 2 - Rest 90 Seconds
5x4/8 at 94% of Monday's Weight
Weight: 215
[3b] 4x2 Strict Muscle Ups + Max Effort (ME) Kipping Muscle Ups - 90 second rest
*if you do not have these, then do a progression or bar muscle ups while resting the squats.
Reps: MU reps rx at: 2+8, 2+7, 2+7, 2+5
[4] 4 Rounds for time:
10 Burpee Box Jump Overs at 30/24"
10 Deadlifts at 255/175
10m Handstand Walk (does not need to be UB, just complete 10 meters)
15:00 Time Cap
Thursday 30 April 2015
[1] Rest
Friday 1 May 2015
*Alternate between 1a and 1b - rest 60 seconds between...
[1a] 4x3 Strict Skin the Cat on Rings - at Tempo 3 count pause from starting hang and middle hang (through rings)
[1b] FS/BS - Week 3 / Day 3 - 3x4 Front Squats at 60% (taken from the ground)
*For the run, use the 200m path and do it as a down and back.
Weight: 205
[2] For Time:
15 Clean and Jerks @ 135/95
20 Toes to Bar
Run 600m
10 Clean and Jerks @ 165/115
15 Toes to Bar
Run 400m
5 Clean and Jerks @ 185/125
10 Toes to Bar
Run 200m
Time: 14:01rx
~ 5 min rest ~
[3] For Time:
15 Snatches @ 115/75
20 Toes to Bar
Run 600m
10 Snatches @ 135/95
15 Toes to Bar
Run 400m
5 Snatches @ 155/105
10 Toes to Bar
Run 200m
Time: 13:45rxWeight: 205
[2] For Time:
15 Clean and Jerks @ 135/95
20 Toes to Bar
Run 600m
10 Clean and Jerks @ 165/115
15 Toes to Bar
Run 400m
5 Clean and Jerks @ 185/125
10 Toes to Bar
Run 200m
Time: 14:01rx
~ 5 min rest ~
[3] For Time:
15 Snatches @ 115/75
20 Toes to Bar
Run 600m
10 Snatches @ 135/95
15 Toes to Bar
Run 400m
5 Snatches @ 155/105
10 Toes to Bar
Run 200m
Saturday 2 May 2015
[1] 21-15-9 reps for time of:
Handstand Push-up
Overhead Squat 115/75
3 Rounds for time of:
50 Double-unders
15 GHD Situps
15 Hang Squat Cleans 135/95
Times: 8:11 & 13:13 (22:58 total)
Time: 8:44 [1] 21-15-9 reps for time of:
Handstand Push-up
Overhead Squat 115/75
3 Rounds for time of:
50 Double-unders
15 GHD Situps
15 Hang Squat Cleans 135/95
Times: 8:11 & 13:13 (22:58 total)
[2] 30-20-10 reps for time of:
Deadlift 155/105
Box Jump 24"/20"
Hand Release push-up
*Rest 10 minutes between workouts
Deadlift 155/105
Box Jump 24"/20"
Hand Release push-up
*Rest 10 minutes between workouts
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