OLY
Build up to a heavy double Power Snatch.
Snatch Pulls- 4x4 @ 90% 1rm
Snatch Balance- 3x3 tempo 2,3,x,0
Wednesday 10-24-18
STRENGTH
Strict Shoulder Press Pyramid set- 8-10-12-10-8
Ring Push Ups- 3x12 tempo 3,2,x,0
WOD
4 Rounds
15 Toe 2 Bar
10 Ring Dips
10 Kettle Bell Snatch each arm
PUMP PARTY
4x10 Ring Tricep Extensions
Tuesday 10-23-18
STRENGTH
Build up to a heavy double Power Clean. Drop sets 2x2 @ 85% of todays max.
Wide grip strict pull up- 2x10
WOD
“ Sharp Edges”
EMOTM 15
Bent over DB row x 10
Barbell Roll Out x 10
Ab mat sit ups x 10
PUMP PARTY
DB Hammer Curls- 4xME tempo 8,0,x,2
Friday 10-19-18
1a) Bench Press- 4x10. Tempo 5,2,x,0
1b) Lateral Raises- 4x10 Tempo 3,2,x,0
Quick breath
5x:30 sprints on assault bike. Rest 2 minutes or so in between efforts.
Emotm 12
- 20 Hang KB Snatch 35,25 (do one side and then the other. Start on opposite side following round.
- 250 m row.
- 15 HSPU
- :30 Super man plank... hands further in front of you. Try and get belly closer to floor as hands reach forward.
Thursday 10-18-18
1) Front Squat- 3x10
2a) RDL- 3x8
2b) Strict Pull Ups- 3x10
Skill
The Kip. Spend 5 minutes going over movement pattern. Must be able to do 5 strict pull ups.
"Johnny's Cash"
10 minute Amrap
3 Clusters 185,135
50 Double Unders
10 Pull ups (efficiency)
Wdnesday 10-17-18
1) Build up to a 1rm Power snatch... 3 misses you're out.
“Mind Eraser”
AMRAP 20:
7 Hang Power Snatch 95,65
7 Burpees
200 Meter Run
1 Bar Muscle up
*Choose a weight you can do 20+ reps with.
Tuesday 10-16-18
1) Pause Box Squats- 3x8
2) Bulgarian Split Squat-4x10 ea leg. Stay upright.
3) 3 Skip and reaches for height each leg.
10-1 Ladder
Kb Walking Lunges 35,25
Power Clean 135,95
Ab Mat Sit Ups
After Party- 3x12 Barbell Bridge off bench.
Monday 10-15-18
1) Incline bench press- 3x10
2) Dips-3x10
"Chaos in the city"
21-15-9
Thruster 135/95
Box jump over 24/20
*Between rds hold a :30 push up plank with hands wide than usual. About 18-28" apart.
Pump party-
Banded Chest Fly- 2x20
Tricep ext off rings- 2x20
Saturday 10-13-18
STRENGTH
1) Build up to a heavy 3rm Power Snatch
2) Snatch Pulls- 5x4@90%1rm
3) Back Squat: 10x2@60% 1rm
4) Snatch Grip Strict Press- 3x10
Friday 10-12-18
STRENGTH
1) Bent Over DB Rows- 4x10
2) Chin Ups- 3x10
WOD
“Spiraling Down”
15-12-9
Toe 2 Bar/ Pull up combo
400 meter run in between rounds
ACCESSORY
Barbell Curls- 4x15