Friday, February 23, 2018

Saturday February 24th 2018

A. Back Squat, build to a challenging double
B. Push Press. Split Jerk, 1.2 - build to a tough set (no drop)
C. 15 sets:
30 sec Airbike @ 85-90%
30 sec Airbike @ 50%

Tuesday, February 20, 2018

Wednesday February 21st 2018

A. Front Squat @ 40X1, work to tough 3 rep 
B. EMOM x 18 mins:
1st - 5 ring muscle-ups
2nd - 5 OHS @ 175lbs/110lb
3rd - 6 Power Clean @ 175lbs/110lbs
C. 20 min Airbike @ moderate pace

Monday, February 19, 2018

Tuesday February 20th 2018

Halting Snatch DL. Snatch Pull, 1.1 x 10 sets, 1 min - 5 sets @ 95%RM sq sn, 5 sets @ 1rm Sq sn
+
Squat Snatch, 1 rep @  75%RM Sq sn per min x 10 mins
+
BTN Split jerk . Split Jerk, 1.1 @ 70%RM per min x 10 mins
+
4 sets @ low effort
10 gh raises
10 gh sit-ups
1k Row

Sunday, February 18, 2018

Monday February 19th 2018

A. Squat Clean Thruster . thruster . Front Squat . Push Jerk . Split jerk, build to tough set 
B. AMRAP in 10 minutes:
15 chest to bar
10 thruster @ 95lbs/65lb
15 chest to bar
10 thruster @ 115lb/80lb
15 chest to bar
10 thruster @ 135lbs/95lb
15 chest to bar
10 thruster @ 155lbs/105lb
15 chest to bar
AMRAP thruster @ 175lbs/115lb in remaining
*Use one bar
+
4 sets @ moderate effort 
15 alt step down box jumps @ 24"/20"
50 ft bear crawl
10 Toes to bar 
:50 front bridge 

Friday, February 16, 2018

Saturday February 17th 2018

21,18,15,12,9,6,3 for time:
OHS @ 115lbs/75lb
Chest to Bar
Power Snatch @ 115lb/75lb
Box Jumps - 24"/20"
*strongly recommend warming up well for this. It will be a considerable amount of time

Thursday, February 15, 2018

Friday February 16th 2018

A. Power Clean + Squat Clean & Split Jerk, (drop and reset) work to tough set 
B. For time: 
15-12-9-6-3 HSPU 9″/6" deficit 
4-3-2-1 rope climbs 15' in between hspu sets
C. Row 10 min @ 85% effort