Connectivity: 1) 4X:20 Deep Couch Stretch
2) 1X10 Shoulder Passes
3) 3X:20 Chin/toes :20 Shrug, 20 Shoulder taps, 10 Hip Taps
BBG:
1) 12" to a 3RM Hang Power Snatch
2) 12” to a 3RM Hang Power Clean
3) 12” to a max of the complex: 1 Push-press, 1 Push Jerk, 1 Jerk
Strength:
4A) 5X3 Pause Clean Pull@100-110% of 1RM Clean
4B) 5X5 Pressing Snatch Balance
Conditioning:
Optional, to be completed outside, weather permitting
5) 5 rounds: 3 Muscle-ups, Row 300m, 3 MU, rest 1:00
Connectivity: 1) 4X:20/:20off Seated Pike Stretch with Flat back
2) 2X50’ Inch-worm with long 3 second count at top and bottom
3) 2X:30 inverted hollow hold on bar, or 2X8 Floor levers with 10 sec descent
4) 3X:40/:20off Arch hold
BBG:
1) 15 minutes to a 1RM of the complex: 2 Clean pulls + 1 CJ
Strength:
2) BS: 1X5@70, 1X5@80, 1X2@85, 1X3@90, 1X1@100
3) FS: 1X5@65, 1X4@75, 80, 85
Conditioning:
4) 3 rounds for time:
15 HSPU
25 Pull-ups
75 Dubs
Connectivity: 1) Box Shoulder Stretch, 4X:20/:20off
2) 2X1:00 Chin/toes HS Hold, rest as needed between efforts
3) Spend 5-10 minutes on holding a handstand
BBG:
1) 15 minutes to find a 1RM 2-position Snatch (2” from floor and hang)
Competition: Repeat at 90% for three sets
2A) 4X2 3-Stop Snatch high-pull (2”, bottom of knee, power position)
2B) 4X8 Pendlay row
Conditioning:
3) 12" AMRAP:
200m Run
10 Toes-to-bar
15 Box Jumps
Connectivity: 1) 3 attempts to find a max distance Handstand Walk. Limit yourself to only three kick-ups.
BBG:
1) Max Snatch
2) Max CJ
Strength:
3) 3RM FS
Conditioning:
4) For time:
30 Muscle-ups
Connectivity: To be performed before or after class.
1) 3X12 Arch/hollow rolls
2) 3X8 Hips to rings
3) 1X10 Floor Levers + 10 second descent
Competition:
To be performed before class. Allot yourself at least 30 minutes to complete.
1) 10 minutes to find a 3RM Snatch from Hang, repeat max for three sets
2) 10 minutes to find a Hang CJ Double, repeat max for three sets
Strength:
4) BS: 1X4@75%, 3X4@80%
5A) FS: 1X5@60%, 1X5@65%, 2X5@70%
5B) 4X3 Close Grip Bench
6A) 3X8 Weighted Pull-up
6B) 3X8 Good Mornings
Connectivity: 1) 4X:20 Deep Couch Stretch
2) 1X10 Shoulder Passes
3) 3X:20 Chin/toes, :20 Shrug, 20 Shoulder taps, 10 Hip Taps
BBG:
1) 10” to a 3RM Hang Power Snatch from Power Position
2) 10" to a 3RM Hand Power Clean from Power Position
3) 10" to a 3RM Jerk
Strength:
4A) 5X2 Pause Clean Pull, 3 seconds at bottom of knee
4B) 5X5 BN Push-press
Conditioning:
5) For time:
100 Burpees
Connectivity: To be performed before or after class, at the gym, at home, at the park, etc.
1) 4X:20 on/ :20 off, Seated Pike Stretch with Flat back
2) 2X50’ Inch-worm with long 3 second count at top and bottom.
3) 2X:30 Inverted hollow hold, or 2X8 Floor lever with 10 sec descent
4) 3X:40/:20off Arch hold
BBG:
1) 15 minutes to find a 2RM Pause Clean (3 counts at bottom of knee) + Jerk (1 Jerk after each clean)
Competition: Perform 3X1@90% of 2RM
Strength:
Squats are going to get real heavy real quick. Time to put the hammer down.
2) BS: 1X6@70, 1X6@80, 1X3@90, 1X2@95
3) FS: 1X5@70, 1X4@80, 1X3@85, 1X3@90
Conditioning:
4) 7 rounds, each for time:
100' Prowler Push
Connectivity: 1) Box Shoulder Stretch, 4X:20 on/ :20 off
2) 2X1:00 Chin/toes HS Hold
3) Spend 5-10 minutes on holding a handstand.Try not to move your hands.
BBG: 1) 15 minutes to find a 3RM Hang Snatch
Strength:
2A) 4X2 3-stop snatch high-pull (2”, bottom of knee, PP)
2B) 4X8 Bent-over-row
Conditioning:
3) 30-20-10
WBS and KB Snatch or Swing
Competition: Come in early to complete. At least, 30 minutes, if not more.
1) 10" to find a 3RM Snatch from power position, then repeat for three sets
2) 10" to find a 2RM CJ from power position, then repeat for three sets
Compare to first week of the cycle
Strength:
1) BS: 1X6@65, 1X6@75, 2X6@80
2A) FS: 1X5@60, 65, 2X5@70
2B) 4X3 Close grip Bench
3A) 3X8 Strict weighted pull-up
3B) 3X8 Good mornings
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