Archive

Oly. Week 5.

18min build to 1RM Snatch.

Conditioning.

30 Snatch @ 70%

Skill.

Power snatch.

Conditioning.

200m run

21 PS

21 ASQ

21 PU

200m run

15 PS

15 ASQ

15 PU

200m run

9 PS

9 ASQ

9 PU

Strength/Gymnastics.

A1. SA DB floor press.

A2. Parallette negative hspu.

Conditioning.

12min omem.

1. 25 DU + 10 WB.

2. 5 BODB + 10 Alt DB SN.

3. 40sec AAB @ tough sustainable pace.

Strength. Week 3.

A1. Front rack reverse lunge.

A2. Strict ring pull up.

Conditioning.

CF Open 15.1 (Retest)

Strength. Week 4.

Push press. Tempo 21X2.

Build to heavy 3.

Conditioning.

2 x 7min Amrap.

A.

7/arm DB PP.

10/7 AAB cal.

Rest 3min.

B.

10 BBJ.

100m Run.

Oly. Week 4.

12min omem.

2 T&G PC. Build to max weight.

Conditionng.

9min ladder.

3,6,9,12 etc.

HPC.

FSQ.

BJ.

Skill.

Power Clean.

Conditioning.

20min Amrap. Teams of 3.

6 PC.

9 BJO.

12 WTD SU.

1 Athlete must 200m Run while 2 Athletes work through Amrap.

Strength. Week 2.

A1. DB Bench press.

A2. Deficit Negative HSPU.

Conditioning.

12min omem.

1. PU/CTB/BMU.

2. 5 Burpee + 5 D-ball clean.

3. 15/12 Cal Row.

See Whiteboard

Strength. Week 2.

A1. Barbell reverse lunge.

A2. Strict supinated pull up.

Conditioning.

10min Grinder

30 SA KB SC DL

30sec/side 3 Point PLK

30 WB

50m/arm FW