A1. Hang power clean x 3-4 A2. :35 hard bike A3. 2 seated broad jumps X 4-5 sets B. 5 rds 750m row 50’ HS walk 75 double unders 50’ db single arm OH walking lunge 70/50’s (25’ each arm) 7 deficit strict HSPU 6/3” 5 deadlifts @315/223 Rest :75 seconds between Rds
A. OHs – 5RM for the day + 1×5@90% B. 10-9-8-7-6-5-4-3-2-1 Db bench 70/50’s Strict pull-ups Power cleans 135/93 C. AMRAP 7 1 pegboard 10 alt db squat snatch 50/35 10 box jump overs 30/24 *move box fwd after each set of 10 – 3-5’ etc / Becomplete work: A. NFT 100 banded hamstring curls …
Bike 0-5 at 60% 5-10 at 90% 10-15 at 60% 15-20 at 90% 20-30 at :30 hard :30 easy + 20-30 min foam roll
A. Front rack alt lunges 4 x 12 Alt B. Every :90 x power clean + hang clean + jerk; climbing x 8-10 sets C. Afap 50 t2b 40 db snatch 70/50 30’ single arm Oh lunge (each arm) 20 burpee over db 100 double unders D. @70% – AMRAP 15 1 strict muscle up …
TeammateTuesday / Weightlifting: A. Hang power snatch – 4 sets of 10; climbing to heavy for the day B. Snatch pull x 4; 1” deficit x 3 HEAVY SETS C. Rack Pull 5-4-3-3 D1. Strict HSPU x 5-7 reps D2. Weighted Ring pull-ups x 4-6 reps X5 sets E. repeats 20 cal bike 400m run …
Congrats to everyone who participated this past weekend! Amazing showing. / Quarter Finals folks Rest Day / Other: A. Push Press 4×10 @90% of 10RM B. Back Squat 3×10 @90% of 10RM C. Push Jerk 2 x 10 @90% of 10RM D. @70% 60 cal c2 bike 30 Russian kb swings 70/53 50 cal c2 …
Prep Day Workout 1 – Quarter finals , tomorrow / A. 20 min bike :30 @80 :30 @50 B. Power clean + push jerk @70-75% for 5 singles C. Row :20 @90% 7 Russian kb swings 53/35 9’wall balls Rest 1 min x 4 + Foam roll and recovery
#teammatetuesday / A. Power Snatch + 2 OHS – power snatch from athletes most powerful position – 75 – 80% target ranges for 5 sets B. High Block Power Clean + Push Jerk ; 4 sets of 75-80% C. Front SqT: 5 singles at 85-90% D. 5 rds 5 db devils press 50/35’s 10 box …
Taper week to the quarter finals. De-load for those not proceeding forward. / Weightlifting: A. Snatch – up to heavy single for the day – keeping misses low today and focus on your quality of lifts B. Power Clean + Hang SqT Clean + Jerk – heavy single for the day C. Split Jerk from …
