150114: Ass Kick

BBG: 1) Find a 5RM Jerk

Strength:

2A) Bench Press 65X5, 75X5, 85XME, R60 2B) Strict weighted pull-up 3X8, R60

Conditioning:

10" AMRAP:

60 Lateral Burpees 30 OHS (120/100/ or 65%) 10 Muscle-up

Competition:

Before conditioning:

4A) 3X10 Ring Dip, R60 4B) 3XME Weighted Plank




Ark Barbell:

1) Snatch: 60X3, 70X3, 80X2X3 2) CJ: 60X2, 70X2, 80X2X2 3) Clean High Pull: 90X4X4 4) Snatch Deadlift: 95X4X4 5) FS: 60X3, 70X3X3, 80X2X2 6) Push-press: 60X3X2, 65X3X2, 70X3X2 7) Good Morning: 4X6

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150113: Time to Make the Donuts

Olympic: 1) Find a 1RM of the complex:

3 Hang Cleans + 2 FS

Strength:

2A) Deadlift 65X5, 75X5, 85XME, R60 2B) 3XME Toes-to-bar

Conditioning:

3) 15" AMRAP:

9 Deadlift (155/100) 12 Push-up 15 Box Jump

Competition:

4A) 3X10 Glute-ham raises, R60 4B) 3X10 Ring swings with false grip




Ark Barbell:

1) Power Snatch: 60X3, 65X3, 70X3X2 2) Power Clean: 60X3, 65X3, 70X3X2 3) Snatch Deadlift: 90X4X4 4) Behind the Neck (BN) Power Jerk: 60X4, 65X4, 70X4X2

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150111: First Minute of a New Day

BBG: 1) Find a 1RM of the complex:

3 Hang Snatch + 2 OHS

Strength:

2A) Press 65X5, 75X5, 85XME, R60

2B) 3XME Pull-up, R60

Conditioning:

3) Complete as many rounds and reps as possible in 10 minutes of: 30 Double-unders 15 Power snatches (75lbs /55lbs)

Competition team:

4A) 3X10 Muscle-up transition practice with dip

4B) 3XME HS Walk




Ark Barbell:

1) Snatch: 60X2, 70X2X3, 75X2X2

2) CJ: 60X2+2, 70X2+2X3, 75X2+2X2

3) Snatch Pull (No elbow bend): 80X3X4

4) Clean Deadlift: 80X4X4

5) Back Squat: 60X3, 70X3X3, 75X3X2

6) Push-press: 60X3X2, 65X3X2, 70X2X2

7) Good Morning: 4X7 AHAP

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