Tuesday, 011017

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 

3 thoughts on “Tuesday, 011017”

  1. – [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

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