BBG: 1) 10 minutes to find a 3RM Touch-and-Go Power Snatch
2) 10 minutes to find a 3RM Touch-and-Go Power Clean
3) 10 Minutes to find a 3RM Split Jerk
Compare to: 150520
Strength:
4a) 5X3 Clean pull@110%
4B) 5X4 Push-press + Lunge each leg
Conditioning:
4) Optional, after class:
5 rounds each for time:
800m run
BBG: 1) Max 3-position clean (floor, hang, power position) + 1 Jerk after last clean, then 3X1@90%, time permitting
Compare to: 150519
Strength:
2) BS: 1X8@65, 1X6@75, 1X4@85, 1X4@90
3) FS: 1X5@70, 1X4@80, 1X3@85, 1X3@90
Conditioning:
4) 10 minute AMRAP:
50 Dubs
10 Burpees
BBG: 1) Find a max 3-position Snatch
Compare to first week: 150518
Strength:
2A) 4X3 Hang Snatch High-pull@110% of 3 position
2B) 4X5 Pendlay row
Conditioning:
3) 4 rounds for reps:
2 minute AMRAP:
Rope Climbs
rest 2 minutes
Competition:
1) Box Shoulder Stretch 4×0:20 2) 2×0:30 Inverted Hollow Hold on Bar, if you cannot do an inverted hollow hold, do 2X10 Floor-lever negatives.
3) 3×6 SLOW Chest to Rings Pull-Ups with false grip 1331 tempo
4) Spend 5:00-10:00 Working on Handstand Hold on Floor without moving your hands
5) Find a max of the complex, then 3X1@90% of today's max. Try to go heavier than the first week. Give yourself no more than 15 minutes to find a max.
BBG: Competition team. Arrive early to complete. Allot at least 30 minutes, 45 minutes is preferable.
1) 10 minutes to a max of the complex, then repeat for three sets: 2 Hang snatch + 1 Snatch,
2) 10 Minutes to a max of the complex, then, repeat for three sets: Hang CJ double + 1 CJ
Strength:
1) BS: 1X8@65, 70, 75, 80
2A) FS: 1X5@60, 65, 2X5@70
2B) 4X5 Tempo Close-grip Bench 33X0
3A) 3XME Strict C2B PU (Competition does rings with false grip)
3B) 3X15 Good morning
BBG: 1) 12 minutes to max: 3-position Power Snatch, (floor, 2” from floor, hang)
2) 12 minutes to max: 3-position Power Clean
3) 12 minutes to find a 3RM Jerk
Conditioning:
4) 30 pull-ups, 30 burpees, 20/20, 10/10
Strength:
Competition (before conditioning):
3.5 A) 4X3 Clean pull@110% of clean
3.5 B) 4X5 Snatch-grip Push-press + 1 Pause OHS (5 counts at bottom)
BBG: 1) 2RM Hang Clean and Jerk (jerk after every clean, may drop BB to floor)
Strength:
2) BS: 1x8@65, 1X8@70, 1X6@80, 1X6@85
3) FS: 1X5@70, 75, 80, 85
Conditioning:
5 rounds:
30’”ME Burpees
R30,
30’" ME Rope Climb
R30
30’” ME HSPU
R30
BBG: 1) 3RM Hang Snatch
Strength:
2A) 4X3 Snatch High-pulls@110% of above
2B) 4X45 sec Bent-over Row holds
Conditioning:
3) For time and reps:
4 rounds:
Run 400m
ME UB Muscle-ups/ Pull-ups
BBG: 1) Max Snatch
2) Mx CJ
Strength:
3) 3RM FS
Conditioning:
4) 4 rounds for time:
25 pull-ups
7 Push jerks (135/95/or 60% 1RM Jerk)
BBG: Competition:
Arrive at least 30 minutes early to complete this work, 45 minutes is optimal.
1) 10 minutes to 3RM Hang Snatch, then repeat for three sets
2) 10 minutes to find a 2RM Hang Clean + 1 Jerk, then repeat for three sets
Strength:
1) BS: 1X10@60, 1X10@65, 1X8@70, 1X8@75%
2A) FS: 1X5@60, 1X5@65, 2X5@70
2B) 4X8 close grip bench
3A) 3XME Strict Pull-up
3B) 3X8 Good Morning
BBG: 1) 10 minutes to 3RM Hang Power Snatch
2) 10 minutes to 3RM Hang Power Clean
3) 10 minutes to max of the complex:
Push-press + Push Jerk + Split Jerk
Strength:
Competition team only:
4A) 5X3 Hang clean pull
4B) 5X3 Heaving Snatch Balance
Conditioning:
5) 3 rounds each for time:
9 HSPU, or 18 Push-up
50 KBS
9 Bar muscle-up, or 9 Chest-to-bar Pull-up
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