Friday, May 31, 2019 Strength Front Squat 1 x 3 Reps @ 80% 1 x 2 Reps @ 85% 1 x 1 Rep @ 90% 3 x 1 Rep @ 95% Conditioning For Time 21-15-9 Deadlifts (225/155) Calorie Row 1-Arm Dumbbell Overhead Squats (53/35) Buy-in/Buy-out: 100 Double-unders
Week 4 of 5: Friday Weightlifting Snatch 1 x 2 Reps @ 83% 1 x 1 Rep @ 85% 1 x 1 Rep @ 87% 1 x 1 Rep @ 90% 1 x 1 Rep @ 93% 1 x 1 Rep @ 95% % Based Off Max Snatch Strength Front Squat 1 x 3 Reps … Read more
Wednesday, May 29, 2019 Weightlifting Every 3 Minutes for 6 Rounds 1 Snatch Pull 1 Snatch 1 Overhead Squat Begin @ 70% of Max Snatch & Increase a Heavy Max for the Day Conditioning 4 Rounds of: 2 Rounds 16/12 Bike Calories 8 Thrusters (165/115) -Straight Into- 1 Round 16/12 Calorie SkiErg 10 Chest-to-Bar Pull-ups … Read more
Week 4 of 5: Wednesday Weightlifting Part 1 Every 3 Minutes for 6 Rounds 1 Snatch Pull 1 Snatch 1 Overhead Squat Begin @ 70% of Max Snatch & Increase a Heavy Max for the Day Part 2 Snatch 1 x 1 Rep @ 90% 1 x 1 Rep @ 93% 1 x 1 Rep … Read more
Wednesday, May 22, 2019 Conditioning For 37 Minutes Move Through: 400 Meter Run 8 Bar Muscle-ups 12 Strict Handstand Push-ups 16 Calorie SkiErg 3 Legless Rope Climbs Perceived Effort Pace: 3-4
Week 3 of 5: Wednesday Weightlifting 7 Sets 1 Snatch Rest 2.5 Minutes Between Sets Begin @ 70% of Max Snatch & Increase to Max 90% Strength 5 Sets 2 Drop Snatch 4 Overhead Squat @ 75-85% of Max Snatch Conditioning For 37 Minutes Move Through: 400 Meter Run 8 Bar Muscle-ups 12 Strict Handstand … Read more