Weightlifting
A. SqT Clean – 2RM with 1-2 second pause in the hole each rep – hang building on last week
B. Front SqTs – HEAVY chains – bottom ups SqT – just above parallel – heavy single for the day
Conditioning
A. Clean & Jerk (-1) 225/153 into, 1:30 on Bike AFAP ; rest 4:30 x 4 rds
**Like prior weeks. . this is meant to be a short session, with lasting effects
Assistance / Training Options:
A. Accumulate 420’ Yoke Carry. Ascending in weights with rounds of 30-40’
B. Partner Banded Work : Sprints, bear crawl, leap frog, backwards, side shuffle , broad jump etc. . partner holds blue/green band around your waste and puts tension an you as you progress forward. 1 minute stations here, rotate through. Make up rounds, work/rest etc
C. L – Sit Work . Accumulate 2, 3, or 4 min. Try to increase from prior weeks with this with larger timed sets.
Gymnastics:
A. L Sit legless rope climb up and down x 10
B. Static HS Hold; Practice
– [x] SqT Clean (below knee after first rep) – 2RM with 1-2 second pause in the hole each rep (265)
– [x] Front SqTs – HEAVY chains (red band and 80# kb) – bottom ups SqT – just above parallel – heavy single for the day (271)
– [x] Clean & Jerk (-1) 225 into, 1:30 on Bike (sub row) AFAP ; rest 4:30 x 4 rds (2/29, 3/31, 2/31, 3/32)
**Like prior weeks. . this is meant to be a short session, with lasting effects
– [x] Accumulate 420’ Yoke Carry. Ascending in weights with rounds of 30-40’ (365, 405, 425, 435, 445, 455, 460, 465, 470, 475, 480, 500)
– [ ] 15 min on broad jump, box jump, agility drills
– [x] L – Sit Work . Accumulate 2, 3, or 4 min. Try to increase from prior weeks with this with larger timed sets.
– [ ] L Sit legless rope climb up and down x 10
– [x] Static HS Hold; Practice
– [x] Iron scap
Squat clean 308
CJ 225
5/27 5/25 4/25 4/25
Yoke walks
AM:
A. Squat cleans
-150k
B. Clean pulls: 7 x3
C. Wod @225
5/30
6/27
5/27
6/31