Blog Search

Thursday 11.29.18

By: 0

Part A.
E2MOM x 5 sets
3 Squat Clean & Split Jerk – 70-75%
*We tested a max clean & jerk 2 weeks ago. If you were not here or didn’t complete, please use this time to find a 1RM

Part B.
In teams of 2
AMRAP 10:
12 Deadlifts – Athlete #1*
9 Hang Power Cleans – Athlete #2
12/10 Calorie Row – Athlete #1
*Athletes switch movements each round

Rest 2 min

For time:
60 Cal row
120 Russian Kettlebell Swings, 70/53
*Split reps as needed

*Part 2 has a 6 min cap

Men: 115-155# for all movements
Women: 85-105# for all movements

Focus Work.
Choose One:

Strength.
Deadlift
E:90 x 11 sets
Set 1: 50%x3 reps
Set 2: 60%x3 reps
Sets 3&4: 70%x3 reps
Sets 5-7: 80%x3 reps
Sets 8-10: 85%x2 reps
Set 11: 90%x1 rep

Strength.
EMOM x 6
Min 1 – 20 Back Extensions
Min 2 – 75′ HS Walk
Min 3 – 20 Back Extensions
Min 4 – 50′ HS walk
Min 5 – 20 Back Extensions
Min 6 – 25′ HS Walk

Competitor.
*Week 3-Day 4*

Strength.
Deadlift
E:90 x 11 sets
Set 1: 50%x3 reps
Set 2: 60%x3 reps
Sets 3&4: 70%x3 reps
Sets 5-7: 80%x3 reps
Sets 8-10: 85%x2 reps
Set 11: 90%x1 rep

Part A.
E2MOM x 5 sets
3 Squat Clean & Split Jerk – 70-75%
*We tested a max clean & jerk 2 weeks ago. If you were not here or didn’t complete, please use this time to find a 1RM

Part B.
In teams of 2
AMRAP 10:
12 Deadlifts – Athlete #1*
9 Hang Power Cleans – Athlete #2
12/10 Calorie Row – Athlete #1
*Athletes switch movements each round

Rest 2 min

For time:
60 Cal row
120 Russian Kettlebell Swings, 70/53
*Split reps as needed

*Part 2 has a 6 min cap

Men: 115-155# for all movements
Women: 85-105# for all movements

Strength.
EMOM x 6
Min 1 – 20 Back Extensions
Min 2 – 75′ HS Walk
Min 3 – 20 Back Extensions
Min 4 – 50′ HS walk
Min 5 – 20 Back Extensions
Min 6 – 25′ HS Walk