03/05

A. clean grip RDL + HPC; 3.2 x4; Rest 2-3 minutes – video final set
85, 105, 105, 115

B. Clean segmented DL; 2,2,1,1,1; Rest 2-3 minutes – build from 97% of 1RM clean, full 2 second pause at 1″ off ground, knee and mid thigh. Drop from mid thigh do not lower slowly.
145, 155, 165, 175, 185

+

12 sets
30 second kb swings 35# – russian swings only
30 second rest

1. 19
2. 19
3. 19
4. 19
5. 19
6. 19
7. 19
8. 17
9. 19
10. 19
11. 19
12. 19

+
5 rounds for time – 85%
500 meter row
9 DL – moderate load, touch and go but perfect mechanics.

Rest 5-8 minutes

For time – 85%
21-15-9
HPC 75#
Bar facing burpees

Advertisements
03/05

03/03

A. Thruster + Reverse Lunge; 1.6 x4; Rest 2:00 – 1 thruster, then 6 reverse lunges total, so 3 per leg.
65, 75, 85, 95

B. EMOM 10 minutes; TTB x12-15
1. 5+5+2
2. 5+5+2
3. 5+4+3
4. 4+3+2+3
5. 7 (singles)
6. 10 (singles)
7. 10 (singles)
8. 10 (singles)
9. 10 (singles)
10. 10 (singles)

+
4 sets – tough pace on each
300 meter tough run
12 box jump overs 20″
9 kb swings 2 pood – russian swings only
6 CTB Pull ups
3 HSPU
Rest 2 minutes between set

set 1: 2:43
set 2: 2:32
set 3: 2:43
set 4: 3:05

Total time: 16:59

03/03

03/02

A. BS @30×1; 2-4×5; rest 2 min
135, 145, 150, 155, 160 (2)

B. Hang Muscle clean + Hang Power Clean; 5.1 x4; rest 2 min
55, 60, 65, 70

C. Segmented Clean DL + Halting Clean DL + Clean grip RDL; 5.3.1 x4; Rest 2 minutes

D. Plank diagonals; 60 seconds per side x3-4; Rest as needed -https://www.youtube.com/watch?v=G9aiPizuMIA
+
300 meter row 97% effort
Rest 2:40
X 8
Rest 3:30 after set 4

1. 1:16
2. 1:13
3. 1:17
4. 1:15
5. 1:18
6. 1:12
7. 1:13
8. 1:12

03/02

02/28

A. Review technique videos parts 1-3, maybe x2-4 to really take it the progression you will be getting over the next cycle
B. Snatch practice – position #1 – bar at the hips/pockets, slight knee bend, ‘jump and catch’ – can load btwn 35-55# – spend 12-15 minutes doing quality practice – FILM for feedback
C1. OHS @33×1; 5,5,5,5; Rest 90 seconds

C2. Strict knees to elbow; 10-15×3; rest 2 minutes
10, 8, 8, 9

+
3 rounds for time
500 meter row
20 kb walking lunges 35# per hand – hold by sides
20 push ups

Notes
Watch
Pt 1 – https://www.youtube.com/watch?v=L6SjuAOjMEk
Pt 2 – https://www.youtube.com/watch?v=t4DlbzKziJM
Pt 3 – https://www.youtube.com/watch?v=gOEVmzKUhQ0

02/28