BBG: 1) Find a 5RM Hang Clean
Strength:
2A) Deadlift 75X5, 85X3, 90ME, R60*** 2B) 3XME Toes-to-bar, R60
***Deadlift percentages based off of your training max, which is 90% of your true 1RM.
Conditioning:
3) 3 minute AMRAP: Snatches@40% Rest 1 minute
3 minute AMRAP: Snatches@60% Rest 1 minute
3 minute AMRAP: Snatches@80%
Competition:
4A) 3X10 Glute-ham raises, R60 4B) 3X10 Arch/hollow swing (bring rings to hips w/ arms straight)
1) Snatch: 60X4, 70X4, (80X3)32) Clean + Jerk: 60X4+1, 70X4+1, (80X3+1)3 3) Jerk: 70X3, (80X3)3 4) Snatch High-pull: (85X3)2, (90X3)2 5) BS: 60X4, 70X4, (80X3)3 6) Romanian Deadlift: (85X4)4 (based off 1RM Clean) 7) Push-press: 60X4, 65X4, (70X4)2
No 7:15-8:15AM class today. However, Griff will be opening up at 6:15AM if any of you want to get in on some Open Gym earlier. All afternoon classes as scheduled. BBG:
Find a 1RM of the Complex:
5 Hang Snatches (Unbroken. You may use straps)
Strength:
2A) Press: 75X5, 85X3, 90XME, R60 2B) 3XME Pull-ups, R60
Conditioning:
3) 7" AMRAP:
Burpees
Competition:
4A) 3X40 second L-sit (Accumulate the time if you cannot hold the L-sit unbroken), R90 4B) 3X10 Strict banded muscle-up, with dip, R90
BBG: 1) EMOM for 8 minutes:
2 Snatch @ 70%
2) EMOM for 7 minutes:
2 CJ@65%
Strength:
3) Find a FS 5RM
Conditioning:
4) 20" AMRAP:
5 Power Cleans 10 Toes-to-bar 15 WBS
1) Snatch: 60X2, 70X2, (80X2)32) CJ: 60X2, 70X2, (80X2)3 3) Snatch pull (no elbow): (90X3)4 4) BS: 60X3, 70X3, (80X3)3 5) BN Jerk: (80X3)4
Strength: 1A) Back Squat: 65X5, 75X5, 85XME, R90 1B) 3XME Strict HSPU + ME Kipping HSPU, R90
Conditioning:
2) 10" AMRAP:
3-6-9-12-15-18-21... Thrusters (100/65lbs) Chest-to-bar pull-ups
Static Stretching:
3) Deep Couch Stretch 4X:20, all four positions: Hip flexor, Quad, Hamstring, Split stretch.
Ark Barbell: 1) Power Snatch + OHS: 60X3+3, 65X3+3, (70X3+3)2
2) Power Clean and Power Jerk: 60X3, 65X3, (70X3)2
3) Romanian Deadlift: (85X4)4 (of 1RM Clean)
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
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
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
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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