Thursday, August 31, 2017

Emom 28 (4rds) 1) 20 KB Elevator drops (35/55) 2) 8 Shoot thrus/15 HR push-ups  3) 15 GHD/AbMat 4) 10 Alt Pistols/20 air squats 5) 10 Alt DB Snatch (35/50) 6) 9/12 Cal Row 7) 8/12 Cal bike

Tuesday, August 29, 2017

DOUBLE-UNDER PRACTICE  Choose one of the following: 4 Sets of 50 Reps unbroken 5 Sets of 40 Reps unbroken 6 Sets of 30 Reps unbroken 7 Sets of 20 Reps unbroken 8 Sets of 10 Reps unbroken 9 sets of 5 Reps unbroken  Or 5:00 of Double-Under Practice Not for time, but aim to rest... Continue Reading →

Oly 8/28-9/1

Mon 1) Sn dbls E2MOM 12 80,85,80,85,90,90 2) DL (20 min) Find 2Rm 3) Sn Press  4×4/90% of 6RM Wed 1) C&J Dbls  80,85,80,85,90 1a) 3×1/95 2) BS Find 4RM Fri 1) BN Jerk 6×2/80,85,90,85,90,95 2) Sn DL  5×3/ work up to sub max 3) OHL 3×6/ 70,75,80% of Sn

Monday, August 28, 2017

A) Pause OHS –  4 x 2 Build to 60% of your Snatch, 3 sec at bottom  B) Snatch Balance - 5 x 3, building .  AMRAP 20: 20 Thrusters (65/95) 15 Box Jumps (20/24) 10 T2B 5 HSPU (Sc 10 HRPU)

Tuesday, August 22, 2017

Alternating EMOM x 8: Odd Minutes – 40 Dubs Even Minutes – 12/9 Cal row/bike/ski .  The Chief 5 Rds, 1 min rest btw rds 3 min amrap 3 Power Cleans (105/155)   Sc(55/75),(65/95), (75/115) 6 HR push-ups  9 Air Squats

Blog at WordPress.com.

Up ↑