Daily Archives: 04/09/2017

Monday 4.10.17

Olympic.
E:90 x 5 sets
2 Hi-Hang Squat Cleans (top of thigh) @ 75-80% of 1RM Clean
*Hip opening emphasis, speed under bar, positioning, technique work

Conditioning.
AMRAP 8:
2 Squat Cleans – 55% 1RM Clean
2 Pull-ups – Seated CTB Pullups with feet on a box
4 Squat Cleans
4 Pull-ups
6,6,8,8,etc.

Weakness Work.
Option #1 (Strength)
Front Squat 5 x 8 – 65%
Rest as needed between sets

Option #2 (Gymnastics)
EMOM x see below for equation*
H.R. Pushup or Strict Ring Dip x lowest number of reps performed last week

*Equation for EMOM = Total reps from last Friday + 5 reps/lowest # from last Friday = Total Time for EMOM. For example, if you completed a total of 35 reps last week over all 5 sets you’ll add 5 reps then divide that number by the lowest number of reps performed, for this example 5 reps. The equation = 35 + 5 = 40 divided by 5 = 8 minutes. You’ll perform the following:
EMOM x 8
5 ring dips or H.R Pushups

or

*If you did not perform this last Friday you’ll do the following:
EMOM x 5
Max UB set of H.R. Pushups or Ring Dips
Score = total reps completed (you’ll need to know this number for our progressive skill work in the next 8 weeks)

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Competitor
*Week 2 – Day 1*

Strength.
A. Front Squat 5 x 8 – 65%
Rest as needed between sets

B1. 3×12 Glute-Ham Raise
Rest 1 min
B2. 3×12 Negative DB Bent-over Row (DB in each hand) – AHAP
*3 second hold at top, 3 second descent
Rest 2 min

Olympic.
E:90 x 5 sets
2 Hi-Hang Squat Cleans (top of thigh) @ 75-80% of 1RM Clean
*Hip opening emphasis, speed under bar, positioning, technique work

Conditioning.
AMRAP 8:
2 Squat Cleans – 55% 1RM Clean
2 Pull-ups
4 Squat Cleans
4 Pull-ups
6,6,8,8,etc.

Skill.
EMOM x see below for equation*
H.R. Pushup or Strict Ring Dip x lowest number of reps performed last week

*Equation for EMOM = Total reps from last Friday + 5 reps/lowest # from last Friday = Total Time for EMOM. For example, if you completed a total of 35 reps last week over all 5 sets you’ll add 5 reps then divide that number by the lowest number of reps performed, for this example 5 reps. The equation = 35 + 5 = 40 divided by 5 = 8 minutes. You’ll perform the following:
EMOM x 8
5 ring dips or H.R Pushups

or

*If you did not perform this last Friday you’ll do the following:
EMOM x 5
Max UB set of H.R. Pushups or Ring Dips
Score = total reps completed (you’ll need to know this number for our progressive skill work in the next 8 weeks)

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