Tuesday, 092915

Team Training 

De-Load Week 

All phases: 

1 or 2 sessions

A. Power Snatch – 60%x3, 65%x3, 70%x2, 75%x2, 80%x1, 85%x1x3

B. Clean & Jerk – 60%x2, 65%x2, 70%x2, 75%x2, 80%x2, 85%x2

C. Clean Pull – 85%x2, 90%x2, 95%x2 


emom x 10

odd: 100m shuttle sandbag run 

even: 40’ Heavy yoke walk


EMOM x 8

Minute 1: Weighted Ring Dips 3-5 ; ascending or across 

Minute 2: 10-15 star jumps 


3K row @ 2:00-2:05 (men) 2:10-2:15 women;  pace


acumulate 2-3 minutes in Bridge Hold 

*see progressions online for those who cannot hold proper bridge 

Those having no bicep soreness or arm soreness from last Sat – can add in Emom rope climb work / muscle up work … Etc

Message in if need ideas 

6 thoughts on “Tuesday, 092915”

  1. A- done
    B- done
    C- done
    D- emotms done
    E- rowing completed felt very smooth and easy
    F- add on 10 minute emotm
    Odd 10 box jump over 30inches
    Even 2 legless rope climbs (getting better here but still need to work on descending efficiency)
    G- bridge work done

  2. Powe Snatch %
    No Misses

    Clean and Jerks
    No misses

    Clean Pulls Done

    EMOM 100 M Shuttle Run
    Subbed yoke for 45LB plate farmer walks

    Weighted Dips Done

    3k Row Done
    2:00/500M Pace

    Good Day!

  3. A. Power Snatch done off 140lbs
    B. Clean and Jekrs done off 194lbs
    C. Clean Pulls done off 207lbs
    D. EMOM – Done
    E. EMOM done with 28lbs for dips. Star jumps … those are real such things?
    F. 3k Row – Done

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