Thursday 4.20.17

Strength.
A. E2MOM x 3 sets
Deadlift
2 x 8 @ 65%
1 x 8 @ 70%

B1. DB Skull Crushers – 3×12 AHAP
Rest :30
B2. DB Curls – 3×12 AHAP
Rest :30
B3. Weighted Pistols* – 3×12 (6/leg) – Hold DB or KB AHAP
Rest 2:00
*Or one-legged squats on a box, weighted if possible.

Weakness Work.
Choose ONE based on what you need to work on most:
Option #1 (Endurance/Half-Marathon Training)
Endurance: 4 x 1200m, REST 3:30

or

Half-Marathon Training: 8 x 1800m, REST 4:00

Option #2 (Gymnastics)
EMOM x (add 2 minutes from from last Tuesday, April 11th)
Horizontal Ring Rows x (same number of reps from last Tuesday)

or if last Tuesday was your base-line test, see below for equation:

EMOM x see below for equation*
Horizontal Ring Rows

*Equation for EMOM = Use numbers from Tuesday, April 11th. Example: Total Reps + 5 reps, divided by lowest # = Total Time for EMOM. For example, if you completed a total of 9 reps over all 5 sets you’ll add 5 reps then divide that number by the lowest number of reps performed, for this example 2 reps (lowest number). The equation = 9 + 5 = 14 divided by 2 = 7 minutes. You’ll perform the following:
EMOM x 7
2 Horizontal Ring Rows

YouTube Preview Image

Competitor
*Week 3 – Day 4/6*

Olympic.
A. E:90 x 5 sets
2-Position Pause Squat Clean (hi-hang, hang) @ 75-80% of 1RM Clean
*Pause for 3 seconds at each position. Hip opening emphasis, speed under bar, positioning, technique work

B. Clean Pull to explode – 5×5 @ 75% 1RM Clean
*See video

C. Front Squat – 4×8 @ 70%
Rest as needed

Strength.
A. E2MOM x 3 sets
Deadlift
2 x 8 @ 65%
1 x 8 @ 70%

B1. DB Skull Crushers – 3×12 AHAP
Rest :30
B2. DB Curls – 3×12 AHAP
Rest :30
B3. Weighted Pistols* – 3×12 (6/leg) – Hold DB or KB AHAP
Rest 2:00
*Or one-legged squats on a box, weighted if possible.

Skill.
EMOM x (add 2 minutes from from last Tuesday, April 11th)
Horizontal Ring Rows x (same number of reps from last Tuesday)

or if last Tuesday was your base-line test, see below for equation:

EMOM x see below for equation*
Horizontal Ring Rows

*Equation for EMOM = Use numbers from Tuesday, April 11th. Example: Total Reps + 5 reps, divided by lowest # = Total Time for EMOM. For example, if you completed a total of 9 reps over all 5 sets you’ll add 5 reps then divide that number by the lowest number of reps performed, for this example 2 reps (lowest number). The equation = 9 + 5 = 14 divided by 2 = 7 minutes. You’ll perform the following:
EMOM x 7
2 Horizontal Ring Rows

Optional Odd Object.
Log “Grace”
30 Log Clean & Jerks, BW/75% BW

Optional Endurance/Half-Marthon Training.
Endurance: 4 x 1200m, REST 3:30

or

Half-Marathon Training: 8 x 1800m, REST 4:00

Clean Pull to Explode:
YouTube Preview Image

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