20160418

Many of you rest on Thursday, but this week you should consider coming in to work on Olympic lifts. 

Monday

1. Snatch
Halting snatch pull (below knees, pockets), hang power snatch, snatch,  10x1, emom

 

2. Conditioning
“Nancy”
5 RFT:
400m Run
15 OHS, 95/65

 

3. Stamina

EMOMx10:
Odd: 10 Kipping HSPU, Open Standards
Even: max Wall Balls, 20/14 (20reps)

 

Tuesday

1. Conditioning
50 Clean and Jerks, 135/95 for timeMasters Athletes will do 30Bar is not dropped unless you have 25s or higher on each end.
Every minute on the minute, including the first minute, complete 5 C2B pull ups/ring rows

 

2. Stamina Conditioning
EMOMx12:
Odd: 20 Double Unders
Even: 15/12 Calorie Row

 

WEDNESDAY

1. Jerk/Push Press
Athletes Proficient with the Jerk will find a 1rm PUSH jerk, or if you have 3 months experience, find a 1 rm Push Press. If very new a 3rm push press

2. Conditioning
5 Rounds:
60 DU
40 Squats
 

THURSDAY

1.  Snatch, EMOM perform 3 reps each movement, 9 minutes

a. Snatch grip deadlift to just below knee

b. Snatch grip deadlift to just above knee

c. Snatch grip deadlift to power position (pockets)

2. Jerk , EMOM 20 minutes

BTN, snatch grip press, 3

BTN snatch grip push press, 3

BTN Snatch grip push jerk, 3

split footwork, 10 reps, unweighted, or PVC

Jerk squat with BB on front rack, against wall if butt pushes back too far.

3.  200m run/row, for consistent time for remainder of class.

FRIDAY

1. Strength

3×10 Dead Lift, building.  Make sure that you do not count sets until you are heavy enough. 60-70% ish

2. Conditioning

21 – 15 – 9:

Deadlifts (225/155)

HSPU

DB Box Step-Overs (45’s/35’s)  mind your knees!!!

EMOM 8, 10 wall balls, barbell bent over row, 5 reps.

 

 

SATURDAY

3 Rep max back squat

4 RFT:

10 Clusters, 135/95

10 Ring Dips

10 pull ups

10 Bar Facing Burpees

 

 

 

SUNDAY

 

5x800m, 3 minute rest between rounds.

EMOMx10: 1 Clean and Jerk

4-8 rounds, depending on your shoulders,  NOT FOR TIME

1 OH KB carry to wall

5 kb snatches

1 Turkish get up , top down and back up.