The Week of: 09-24-18

Monday: 24-EEP-18

Olympic

7x 1 – Snatch Complex @ 75% of 1RM (+15#) (1 Snatch from Low Hang + 1 Snatch from Ground)

*rest 2 minutes

Conditioning

8 minutes to complete:

3 Rounds of “DT”

12 Deadlifts (185/125#)

9 Hang Power Cleans

6 STOH

*rest 2 minutes*

8 minutes to complete:

4 Rounds of “DT”

12 Deadlifts (155/105#)

9 Hang Power Cleans

6 STOH

*rest 2 minutes*

8 minutes to complete:

5 Rounds of “DT”

12 Deadlifts (115/85#)

9 Hang Power Cleans

6 STOH

**score is total time to complete

Tuesday: 25-SEP-18

Gymnastics

The BMU (10-12 min)

Beginner (0 BMU): 8x 2 Three-Position drill on box 

Intermediate (1-3 BMU): 8x 2 Coach Assisted Hips-to-bar + turnovers

Advanced (4+ BMU): 8x 2 Banded hips-to-bar + turnovers

Conditioning

E3MOM 21

20/15 Calorie Row

16 SA Floor Presses (53/35#)

10 C2B Pull-ups

Wednesday: 26-SEP-18

Strength:

5x 3 – Pause FS @ 70% of 1RM (+15/10#)

*rest 2 minutes

Conditioning

AMRAP 9’ 

Buy-in: 400m Run

7 BBJO (24/20”)

14 WBS (20/14#)

*rest 3 minutes*

 AMRAP 9’

Buy-in: 400m Run

Then;

7 BBJO (24/20”)

1 Rope Climb

*score is total reps completed (excluding run)

Thursday: 27-SEP-18

Gymnastics

The Ring Dip

Beginner: 5x 20” support hold + 10 push-ups

Intermediate: Accumulate 35 Assisted Strict Ring Dips (band or feet on box)

Advanced: Accumulate 40 Strict Ring Dips For Quality.

Conditioning

AMRAP 25

5 Snatches (155/105#) (full)

50 Double Unders

15 T2B

*score is total reps completed

Friday: 28-SEP-18

Olympic

7x 1 – C&J Complex @ 75% of 1RM (+15#)(1 Low Hang C&J + 1 C&J from Ground)

*rest 2 minutes

Conditioning

For time:

150 KBS (53/35#)

75 HSPU

25 RMU

*25 minute cap

Saturday: 29-SEP-18

Volume/Midline:

 

Conditioning

Team of 2;

AMRAP 30

10 SB Cleans (150/100#)

20 Push-ups

30 Cal AB

40 Air Squats

50 AbMat Sit-ups

60’ Bear Hug SB Carry (30’ each)

*score is total reps completed (Carry is worth 2 pts)