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Strength

Power Snatch + Hang Snatch + Snatch: - 2x3 @70% of max Snatch - 3x3 @75% of max Snatch * Rest 60-90 seconds between sets


*Work up to a comfortable, moderate weight if athletes are new or haven't established a max

*Complete in singles - Power Snatch (drop bar) reset, Hang Snatch (drop bar), Full Snatch.


Conditioning “Bugs Bunny”

10:00 AMRAP 15 Wall Balls (20/14) Toes to Bar 5-10-15-20. . . (Increasing T2B by 5 reps each round)


Wallballs: Athletes should use a weight that will allow them to complete wallballs unbroken or a max of 2 sets.


Toes to bar: Athletes should complete toes to bar in amounts that will allow them to take a short break and continue moving without burning out (suggested sets of 5-7 reps)

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Strength

EMOM X 10:00

Deadlift X 3 Reps

Set 1-2 65% of 1RM

Set 3-4 70% of 1RM

Set 5-6 75% of 1RM

Set 7-8 80% of 1RM

Set 9-10 85% of 1RM


Conditioning “Looney Tunes”

6 rounds For Time (Time Cap 18:00) 12 Double Dumbbell Power Cleans (50s/35s) 12 Double Dumbbell Push Press (50s/35s) 24 Walking V-Ups

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Strength Back Squats - 10:00 EMOM

Every minute perform 3 reps.

Increase weight every 2:00

Min 1+2 = 65% of 1RM

Min 3+4 = 70% of 1RM

Min 5+6 = 75% of 1RM

Min 7+8 = 80% of 1RM

Min 9+10 = 85% of 1RM


Conditioning

“Come A Little Bit Closer”

For time:

500/400 M Row

25 Devils Press (35/20)

40 DB Front Rack Lunges (35/20)

25 Devils Press (25/20)

500/400 M Row


* Row: Set breathable pace for the first row to leave gas in the tank for DB movements. 2nd row, keep a steady pace and try to pick up speed for your last 150-200 M to finish.

* Devils Press: Short sets/short breaks for this difficult movement.

* Lunges: Save your quads and break it up from the start. Sets of 5-10's is a good place to start

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