Weekly Programming
A)Snatch Pull + Hang Power Snatch + OHS
EMOTM for 10 min
You should be around 75%1RM.
14.3 Redoer's
B) MU practice
15 min
C) Thrusters and Bar facing burpees
3xThrusters (#95#65)
3xBFB
6xThrusters
6xBFB
...continue escalating in 3s every round for 12 min
#TGIMOF Conditioning: 400 M Run 10x DB cleans 3x MU 4 rounds for time.
Part A) Thrusters
- 8 min work to a heavy set if 3.
- Drop 20% of the weight and 3 reps emotm for 4 min.
- Work on efficiency of movement, clean the weight like the champion you are, use the front rack position, and keep a tighter grip on the bar, start positioning your elbows under the bar to press in the top third of the concentric portion of the squat, fall seamlessly into the hips from overhead, Don't be spazzy (letting the weight pull you to your toes etc.) and don't pause.
Part B) KB Swings and Burpees
- EMOTM for 10 min
- Even 15 KBS #32#24
- Odd 7 Burpees
Part C) Push Up Shuttle Run
-Line up back to back in columns at the end of the gym. Make sure there is room for you to decelerate on your return. Start chest on the ground and body primed to explode to your feet via a push up. Once your feet hit the ground sprint 40 (both hands touching the line) and return as fast as possible. The next person in line will go as soon as you pass them decelerating.
Maintain this pace unaltered for 10 min solid.
- We should be able to run three columns
Part A) Push Presses
- 3 presses EMOTM for 7 min
- add 5-10# every round
Part B) OH Walking Lunges and CTBPU A1 - 3x20 steps Ahap - 2 min recovery A2 - 3xME CTBPU - 2 min Recovery
Part C)
Row 250m
15x GHD back extensions
15x TTB
7x Clean & jerk (95#/65#)
4 rounds
A) Power Cleans and Press
- 3 Power cleans from the hang and one push jerk.
- 10 min to best
Part B) Front Squat/Back Squat
- 5x3 front squats then 5 back squats, as soon as you rack the weight for each front squat set transition to the back squat and do 5 reps at the loaded front squat weight.- work to best set
C) Wall balls and Burpees
- Wall Ball 30 sec
- Burpees 30 sec
- 1 min rest
7 rounds
