friday, october 17
A.
6 sets of snatch
Set 1 – 1.1.1 reps @ 57-62%
Set 2 – 1.1.1 reps @ 62-67%
Set 3 – 1.1 reps @ 67-72%
Set 4 – 1.1 reps @ 72-77%
Set 5 – 1 rep @ 77-82%
Set 6 – 1 rep @ 77-82%
B.
15 min amrap:
3 rounds of:
12 deadlifts (115/75)
6 power snatches
6 box jumps (30/24”)
300m run (after every 3 rounds of triplet)
thursday, october 16
A.
5x2 Strict Press
B.
1 set of max reps (@ 70% of weight from part A)
C.
4x1 Push Press
D.
for time:
21-15-9
hang C&J (135/95)
CTB pull-ups
80 DUs after each round
wednesday, october 15
A.
5 sets:
3 tempo pause back squats (@ 3211) + 2 back squats (no tempo)
B.
5 sets:
in 90s, complete:
8 front rack lunge steps (135/95)
8 front squats
max cal echo bike or cal row or ski
90s rest between sets
score = total cals
tuesday, october 14
A.
6 sets:
2 power cleans
B.
for time:
12 power cleans (155/105, Rx+ 205/145)
24 TTB
300m run
9 power cleans (185/125, Rx+ 225/155)
18 TTB
300m run
6 power cleans (205/145, Rx+ 245/175)
12 TTB
300m run
monday, october 13
A.
6 sets:
2 reps split jerk, pause for 2s in receiving
B.
12 min amrap:
6 left arm single arm DB hang C&J (50/35, Rx+ 60/40)
6 right arm single arm DB hang C&J
6 burpees over the DB
6 wall walks
6 burpees over the DB
12 DBS
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friday, october 10
A.
6 sets:
Snatch
Set 1 – 1.1.1 reps @ ~50-55%
Set 2 – 1.1.1 reps @ ~55-60%
Set 3 – 1.1 reps @ ~60-65%
Set 4 – 1.1 reps @ ~65-70%
Set 5 – 1 rep @ ~70-75%
Set 6 – 1 rep @ ~70-75%
B.
2 rounds for time:
200m run
10 burpee box jumps
200m run
20 OHS (75/55, Rx+ 115/75)
200m run
30 power snatches
Thursday, october 9
A.
strict press 6 sets of 2 reps
B.
push press 5 sets of 2 reps
C.
5 sets, one set every 3 mins, each set for time:
9 CTB pull-ups (Rx+ 4 BMUs)
9 push ups
12 Russian KBS (70/53)
12/10 cal row or ski or 9/7 cal echo bike
wednesday, october 8
A.
4-5 sets:
2 tempo back squats (@ 3211) + 3 back squats (no tempo)
B.
Rx
2 rounds for time:
75 WBS
100 DUs
RX+
2 rounds for time:
75 WBS
150 DUs
scaled
3 rounds for time:
30 WBS
60 DUs (or bar taps to a pull-up bar 6" above max reach)
tuesday, october 7
A.
6 sets:
hang squat clean + power clean
B.
12 min amrap:
6 burpees over the bar
6 power cleans (155/105, Rx+ 205/145)
12 TTB
monday, october 6
A.
6 sets:
2 sets of 3 reps split jerk
4 sets of 2 reps split jerk
B.
for time:
12 STO (155/105, 185/125)
600m run
9 STO (185/125, Rx+ 225/155)
400m run
6 STO (195/135, Rx 245/175)
200m run
friday, october 3
A.
strict press 5×3
B.
push press 4×2
C.
12 min amrap:
12 cal ski
12 power snatches (95/65, Rx+ 115/75)
12 cal row
12 push ups
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thursday, october 2
A.
5 sets
3.3 strict pull-ups (every rep 3s pause with chin over bar + 3s eccentric)
strict tempo on these!
3.3 = cluster sets. 10s rest between singles
B.
For time:
15 Bar Facing Burpees
15 Hang Power Cleans (115/75, Rx+ 155/105)
15 Bar Facing Burpees
30 CTB pull-ups (Rx+ 20 BMUs)
15 Bar Facing Burpees
15 Hang Power Cleans (115/75, Rx+ 155/105)
15 Bar Facing Burpees
wednesday, october 1
A.
4-5 sets:
1 tempo pause back squat (@ 3211) + 4 back squats (no tempo)
3211 = 3s down, 2s pause at bottom
B.
5 sets, one set every 3.5 mins, each set for time:
15 WBS
12 TTB
12 front rack lunge steps (135/95)
tuesday, september 30
A.
6 sets:
power clean + hang squat clean
B.
for time:
10 power cleans (185/125, Rx+ 205/145)
100 DUs
8 power cleans (195/135, Rx+ 225/155)
80 DUs
6 power cleans (205/145, Rx+ 245/165)
60 DUs
monday, september 29
A.
6 sets:
3 sets of 3 reps split jerk
3 sets of 2 reps split jerk
pause for 2s in receiving on all reps
B.
for time:
20-15-10 DB bench press (50/35, Rx+ 60-70)
200m run (Rx+ 300m run)
9-7-5 wall walks (Rx+ 12-9-6)
200m run (Rx+ 300m run)
friday, september 26
A.
strict press 5×5
B.
push press 3×3
C.
for time:
15-12-9 STO (155/105, Rx+ 185/125)
800m-600m-400m run
thursday, september 25
A.
6 sets:
hang power clean + hang squat clean
B.
for time:
30-20-10 burpees over the bar
21-15-9 power cleans (155/105)
30-20-10 TTB
wednesday, september 24
A.
5 sets of 5 reps strict pull-ups (weighted?)
every rep: 3s pause chin over bar, 3s eccentric
B.
6 sets:
90s to complete:
8 CTB pull-ups (Rx+ 3 BMUs)
7 power snatches (95/65, Rx+ 115/75)
max cal ski, echo bike or row
score = total cals
rest 2 mins between sets