Competition: Flexibility
Thoracic Spine Barbell Stretch 4x0:20
Skills and Drills
3x 10 Arch to Hollow Roll + V-Up, alternating sides
BBG:
1) Find a 1RM of the complex:
3-position clean + 1 Jerk
Strength:
2) BS:
60X10X1
70X8X1
75X6X1
80X4X1
3) FS:
60X5X1
70X5X3
Conditioning:
10" AMRAP:
Partner sled drag
New cycle begins today. This one is going to last 13 weeks. We are squatting on Tuesdays, Fridays, and Saturdays. Don't miss those days. Today we climb the rope, so bring some long socks or pants.
Competition:
To be completed before class, outside, if possible. Or, at home. You may also complete this work after class, but in my experience, it is harder to muster the motivation if you wait.
Flexibility Box Shoulder Stretch 4×0:20
Static Shaping 2×0:30 Inverted Hollow Hold on Bar photo 1
Skills and Drills 3×6 SLOW Chest to Rings Pull-Ups 1331
Spend 5:00-10:00 Working on Handstand Hold on Floor without moving your hands
BBG:
1) Find a 1RM of the complex:
3-position Snatch (floor, hang, hip)
If you miss. Go down 10% and complete 3X1 of the complex, time permitting
Strength:
2A) 4X3 Hang Snatch High-pull @ 110% of #1, R45 2B) 4X8 Pendlay row, AHAP, R45
Conditioning:
2" AMRAP: ME Rope climb 3" AMRAP: 15 Burpees + 30 dubs 2" ME Rope climb 3" AMRAP: 15 Burpees + 30 dubs 2" ME Rope climb
or...
With a partner, for total rope reps:
2 rounds:
3" Rope Climb/Burpees While P1 climbs rope, P2 does burpees 3" Rope Climb/Dubs
BBG: 1) EMOM for 5 minutes:
2 Hang cleans @ 70%
Strength:
2) Find a 1RM Back Squat
70X3, 80X2, 90X1, 95X1, Walkout, Max
BBG: 1) 10" to find a 5RM Muscle-Snatch (no garbage reps)
2) 10" to find a 2RM Snatch from the hip (no misses)
3) 10" to find a 2RM Clean from the Power Position (no misses)
All movements should be light to medium-heavy, and FAST!
Conditioning:
4) 10" AMRAP:
TGUs
Competition:
If you haven't already, you should be following Outlaw Connectivity, completing the workouts preferably before class, though after class is fine, too, but you'll be less likely to do them if you wait. Most of these workouts may be done at home, especially if you have a pull-up bar (which everyone should have a pul-up bar at home, FYI). Here is your extra work for today:
5A) 4X5 Strict Supinated pull-ups 5B) 4X5 Weighted GH Raise 5C) 4X8 Diamind Push-ups 5D) 4X15 Reverse Hypers (light)
No rest between sets
BBG: 1) 10" to find a 1RM Clean and Jerk
2) EMOM for 5":
1 CJ @ 85% of today's max.
Strength:
3A) Pause Front Squat (Long 5-second count at rock-bottom) 3X3, AHAP 3B) 3X5 Push-press, AHAP
Conditioning:
4) 3 rounds for time:
7 Muscle-ups or 21 pull-ups 800m run
BBG: 1) 10" to find a 1RM Snatch (Don't miss)
2) EMOM for 5":
1 Snatch @ 90% of today's max
Conditioning:
3) For reps:
2" Dubs
3" WBS
2" Rest
3" KBS
2" Dubs
Strength: Back Squat 10X3@85%++ (Add 5-10lbs on top of the 5-10lbs from last week)
BBG:
10" to find a 1RM Snatch
10" to find a 1RM Clean and Jerk
Strength: Back Squat 8X4@85%++ (add an extra 5-10lbs on top of last week's 5-10lbs.)
Conditioning:
3 rounds:
With a partner:
P1: 15 Burpees P2: Sled drag When P1 is done with Burpees, she P2: 15 Burpees P1: Sled drag When P2 is done with Burpees P1: 30 KBS P2: Sled drag When P1 is done with KBS P2: 30 KBS P1: Sled drag When P2 is done with KBS, that's one round.
Strength: 1) Back Squat 7X5@75%++ (Add 5-10 pounds on top of the 5-10 pounds from last week)
BBG:
2) Find a 1RM Power Snatch
3) Find a 1RM Power Clean and Power Jerk
Competition:
4A) 4X8 Weighted pull-up 4B) 4X12 GH Raises 4C) 4X10 Revers Hyper
BBG: 1) Find a 3RM Touch-and-Go Clean and Jerk
Strength:
2A) Split Press 4X5, AHAP 2B) Pendlay Row 4X5, AHAP
Conditioning:
3) 60 Chest-to-bar pull-ups (EMOM 5 Burpee Box-jumps)
Or...
30 Muscle-ups for time.
12" cap for both
3 Easy Steps ∙ Testimonials ∙ Gallery ∙ Freebies ∙ About us ∙ Get in touch ∙ Articles
