Category

Strength Clean and Jerk 5×2 @ 50-60 % Back Squat “back off week “ 3×5 @ 50-65 % Work 5 Rounds Of 200meter run! 5 thrusters (115/95)! 10 pullups 20 walking lunges (45/25) Midline Plank Pulls  

Strength Walking Lunge 5×12 ( use Heavy Kettlebell) Push-ups 5×12 Work 3 Rounds 7 Front Squats 155/115# 400m Run 5 Front Squats 200m Run 3 Front Squats 100m Run Rest 1 minute between rds Midline.

Strength Dead-Lift, 5×5 ( light weight ) Work 60 Yd Walking Lunge (Plate Carry OH)! 60 Double-Unders 60 KB-Swings 60 Double-Under 60 Yd Walking Lunge(Plate Carry OH)!  

Strength Front-Squat, 5×3 @ 85 -90 % Pull-Ups, 5-5-5-5-5 Work For Time Power Clean 10-8-6-4-2 Front Squat  10-8-6-4-2 T-2-B 10-10-10-10-10 Run 200-200-200-200-200 M=155/W=105  

Skill 8-10 minutes of Double  Under Practice Strength Push-Press, 3-2-2-1-1-1-1-1 Work 2 Min AMRAP: KettleBell Swings 8 Min AMRAP 15 Burpee 45 Double-Under 2 Min AMRAP KettleBell-Swing (M=70/53, W=53/35)  

Strength Back Squat 5×5 at 75-85% of heaviest Back Squat immediately into Strict Dips , stopping 1-2 to reps before failure. ( Advanced athletes use rings) Skill 5 sets of 5  unbroken T2B, rest as needed between sets.  If you don’t have 5 T2B, attempt as many as you can unt

Strength  Split-Jerk 3-2-2-2-1-1-1-1 Work 7 Power Snatch  @ 105/ 73 # 30 Toes-To-Bar 7 Power Snatch 20 Toes-To-Bar 7 Power Snatch 10 Toes-To-Bar!

Skill 15 Minute HS Practice & Hollow- Rock Strength Back-Squat, 4×9 @ 75% Work 5rds (165/105) 12 Deadlift 9 Hang Clean 6 Shoulder to OH 3 Lunge in place each leg Midline 100 Ab-wheels

Warm -up Clean and Jerk Prep 800m Run! 10 C&J 600m Run 10 C&J 400m Run! 10 C&J 200m Run! 10 C&J 100m Run! 10 C&J 135/95   This is especially long workout, take your time and pace yourself..

Skill Push-ups  ( focusing on achieving proper depth and keep elbows close to the body. ) Light Back Squat 50-60 % 21-15-9-6-3 Back or Front Squat 155/105 Lateral Burpee Over Bar Midline 50 weighted situps * go up in weight from last week.