Oly
1) Mid-hang muscle snatch - 3x3@40% snatch
2) Clean + jerk + power clean - 1@55%, 1@60%, 2@65%
Wod
“Broken Vessel”
For Time:
27-21-15-9:
Calorie Row
Dumbbell Strict Presses (35’s/20’s)
100′ Dumbbell Walking Lunge (35’s/20’s)
17 min cap
“Broken Vessel”
Wednesday 6-5-18
Skill- Bar Muscle up. Chest 2 Bar. Spend 10 minutes.
Wod
4 Minute Amrap
5 Bar Muscle Up or 7 Chest 2 Bar
10 Bar Facing Burpees
15 Over Head Squats 95,65
Rest 4 Minutes
4 minute Amrap
10 Thrusters 95,65
20 Russian KB Swings 70,55
30 Double Unders
Rest 4 minutes
4 Minute Amrap
30,21 Calorie Row
15 Hang Power Clean 95,65
10 Box Junp 24,20
Tuesday 6-5-18
Oly
1) Back squat - 5x3@80%
2) Push press - 5x5@73%
If you are not very technical in the snatch feel free to up the weight on the snatch dead lift to a moderately heavy set of 3.
21-15-9
Sumo Dead Hi Pulls 115,80
Wall Balls 20,14
400 m Run
Workout starts with a run and ends with the round of nine...
Monday 6-4-18
Max Out
- Snatch - max
- Clean & jerk - max
3 Rounds For Form
15 Toe 2 Bar
15 RDL moderate load
Accessory breathing: 10 minutes 80% effort row or bike or run.
Friday 6-1-18
Friday
1) Front Squat- 5x4@75%
Metcon
3 Rounds
50 Double Unders
10 Deadlift 225,185
20 DB Single arm push press 50,35
20 Wall Balls 20,14
Thursday 5-31-18
2500 meter Row
Goat Day and Mobility
Wednesday 5-30-18
) Muscle snatch – 3x2@40% of snatch
2) Power clean + full clean – 3x2+1@60% of clean (3 sets of 2 Power + 1 full)
3) Power jerk + split jerk – 3x2+1@60% of jerk
Wod
EMOTM 12
12 Burpee box over 24,20
20 KB Swings 70,55
15 GHD sit ups
Tuesday 5-29-18
1) Back squat – 5x5@75%
2) Clean deadlift – 3x5@90% of clean
3) Push Press- 5x5@70%
4) Jerk dip squat – 3x5@90% of jerk
Time to really start focusing on warm ups, moving well and recovering. Proper nutrition, sleep and mobility work is imperative😊
Saturday 5-25-18
Teams of 3
Station 1 Collect 120 calories on bike.
Station 2 Collect 120 calories on the Rower.
Station 3 Collect 120 KB Hang Snatch 55,35
Station 4 Collect 120 Burpees.
Station 5 Collect 240 Double Unders.
*Reps must be split into 20s. Stations must be started on the minute. If you finish just before the minute you can switch. If you finish just after or mid minute you must wait till the following minute to switch.
Oly
1) Build up to a heavy double Power Clean + Push Jerk. Drop sets 2@-10 And 2@-15%.
2) Pulls-4x2@100%1rm.
3) Push Press 3x3@85%.
Friday 5-25-18
1) Low bar belted squat- 6X4@75-80%
2) Front squat- 4x6@65%
3) Barbell lunges- 2X8–10 light/moderate
4) Body Weight Jump Squats- 2x6