Blog Search

Thursday 10.12.17

By: 0

Olympic.
E:30 x 10 sets
1 Power Clean + 1 Front Squat – 75% of 1RM Clean

Conditioning.
For Time:
30 Hang Power Cleans 135/95lbs -> 115/85 -> 95/65
10/8 Burpee Muscle Ups -> Burpee Pull Up -> Burpee Jumping Pull Up with Low Bar
20 Hang Power Cleans
10/8 Burpee Muscle Ups
10 Hang Power Cleans
10/8 Burpee Muscle Ups

Weakness Work.
Choose One:

Aerobic Capacity.
Run or Bike 2 miles

Odd Object.
EMOM x 15
Min #1 – 2 Stone to Shoulder (heavy)
Min #2 – 1 Peg-board ascent
Min #3 – 10/8 Cal Ski Erg

Competitor.
*Week 6-Day 4*

Strength.
A. E2:30 x 8 sets
Front Squat following this progression:
Set 1: First warm-up set. 20 reps w/Barbell
Set 2: Second warm-up. 15 reps @ 50% of 20RM
Set 3: 5 reps @ 70% of 15RM
Set 4: 5 reps @ 85% of 15RM
Set 5: 5 reps @ 95% of 15RM
Set 6: 1 rep @ 70% 1RM
Set 7: 1 rep @ 80% 1RM
Set 8: 1 rep @ 90% 1RM

Olympic.
E:30 x 10 sets
1 Power Clean + 1 Front Squat – 75% of 1RM Clean

Conditioning.
For Time:
30 Hang Power Cleans 135/95lbs
10/8 Burpee Muscle Ups
20 Hang Power Cleans
10/8 Burpee Muscle Ups
10 Hang Power Cleans
10/8 Burpee Muscle Ups

Odd Object.
EMOM x 15
Min #1 – 2 Stone to Shoulder (heavy)
Min #2 – 1 Peg-board ascent
Min #3 – 10/8 Cal Ski Erg