Connectivity: 1) 4X:20 Deep Couch Stretch 2) 1X10 Shoulder Passes 3) 3X:20 Chin/toes, :20 Shrug, 20 Shoulder taps, 20 Hip Taps
BBG:
1) 15" to find a 1RM Jerk
Competition: 3X3 Jerks@85% of #1
Strength/Accessory:
2) 4X3 Jerk Drives@110% of max Jerk
Conditioning:
3) 4 rounds for time:
7 Power Snatch 14 Lateral Jumps 21 WBS
Connectivity: 1) 4X:20/:20off Seated Pike Stretch with Flat back 2) 2X25’ Inch-worm with long 3 second count at top and bottom 3) 2X:30 inverted hollow hold, or 2X8 Floor levers with 10 sec descent
BBG:
1) 15 to a 1RM Hang Clean and Jerk
Competition: 1X1@90, 95, 100 of max from #1
Strength:
2A) FS 1X3@60, 70, 3X3@80 2B) 5X5 BOR
3) 3 rounds for reps:
2”ME Dubs 1” ME C2BPU 1” Chin/toes HS hold
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 straight-arm hip taps with chin and toes on wall
BBG:
1) 15 minutes to establish a 1RM Hang Snatch
Conditioning:
2) 4 rounds, each for time:
Run 400m, 15 Burpees, 40 Dubs
Competition:
Complete 1X1@90, 95, 100, of max from #1
then,
A) 4X2 Snatch 1st pull @ 125% of 1RM Snatch B) 4X5 SN Grip BN Push-press
BBG: 1) Max Snatch 2) Max CJ
Strength:
3) 3RM FS
Conditioning:
4) 3 rounds: Run 400m 8 BMU or Muscle-up or Chest-to-bar pull-up 16 OHS (135/95)
Connectivity: 1) Tabata Arch holds 2) Tabata Hollow Holds 3) Bar Muscle-up Progression Part 2.
[embed]https://youtu.be/mMZMk7S2oTw[/embed]
Practice the drill in the above video on the low-bar outside, using a stack of tires to push against with your feet.
Watch this video also:
4) Bar Muscle-up Progression Part 3.
[embed]https://youtu.be/vHkGJP0Wdfw[/embed]
If you feel good, and have the prerequisites, try a BMU on the bars outside.
Here is Part 1, as well, if you haven't seen it yet. Here, Paoli describes the prerequisites for the BMU:
5) Bar Muscle-up Progression Part 1
[embed]https://youtu.be/ObtovY6AQso[/embed]
BBG:
Competition team only:
1) Max Snatch 2) Max CJ
If you are doing the extra work, but not going to Crush, do this, instead:
1) 3RM Hang Snatch 2) 2RM Hang CJ (Jerk after each Clean)
Strength:
3) BS: 1X5@60, 70, 2X5@75
4A) FS: 1X5@65, 70, 75 4B) 4X2 Bench Press
5A) 3XME Tempo Pull-up, 3033 5B) 3X8 Good Mornings
Connectivity: 1) 4X:20 Deep Couch Stretch 2) 1X10 Shoulder Passes 3) 3X:20 Chin/toes, :20 Shrug, 20 Shoulder taps, 20 Hip Taps
BBG:
1) 10 minutes to a Max 3 Position Power Snatch (floor, 2” from floor, top of knee) 2) 10 minutes to a max 3-position Power Clean 3) 3RM Jerk
Strength:
Competition only. Start BBG early and get the strength piece done so that you can do the conditioning with the class.
4A) 4X3 Hang Clean Pulls 4B) 4X5 BN SN grip Push-press
Conditioning:
5) For time:
Run 400m then, no rest: 21-15-9 WBS C2BPU
Connectivity: In Class, as a warm-up:
1) 4X:20/:20off Seated Pike Stretch with Flat back
2) 2X25’ Inch-worm with long 3 second count at top and bottom
After Class:
3) 2X:30 inverted hollow hold
4) 3X:40/:20off Arch hold,
BBG:
1) 15 minutes to a 2RM Hang Clean and Jerk (Jerk after every Clean)
Competition: 1X1@90, 95, 100
Strength:
2) FS: 1X5@60, 1X5@70, 1X5@75
Conditioning:
3) 12” AMRAP:
12 steps KB/DB Over-head Walking Lunge right arm 20 TTB 20 steps KB/DB OHWL left arm 20 Push-press (95/65)
Connectivity: 1) Box Shoulder Stretch: 4X:20/:20off 2) 2X1:00 Chin/toes HS Hold 3) Spend 5-10 minutes on straight-arm hip taps with chin and toes on wall.
BBG:
1) 3RM Hang Snatch
Competition: 1X1@90, 95, 100
Strength:
2A) 4X3 Snatch High-pull 2B) 4X5 Bent-over row
Conditioning:
3) For reps:
EMOM for 10 minutes:
12 Burpees + ME Dubs
Notes: Score is total dubs
Connectivity: 3 attempts to find a Max Distance Handstand Walk.
BBG:
1) 15" to a Snatch Max 2) 15" to a CJ Max
Conditioning:
3) 3 rounds:
3 Rope climbs 9 FS@60% (No rack) 30 Burpees
Crush Games Prep:
1) BBG, as Planned
2) For time:
Complete 60 Chest-to-bar pull-ups, tag-team style.
3) For time:
As a team, tag-team style, complete;
300 Double-unders 150 WBS 120 Burpees 60 Snatches (full) @63lbs Run 400m (As a team)
Notes: Only one person working at a time. Strategize and apportion reps equally.
Connectivity: 1) Tabata Arch Rocks 2) Tabata Hollow Rocks 3) 3X8 Hips to rings
BBG:
Competition:
1) 10 minutes to find a Snatch 2RM from hang + 1 Snatch from floor, repeat max for three sets 2) 10 minutes to find a Hang CJ 2RM + 1 CJ, repeat max for three sets
Strength:
2) BS: 1X5@65, 3X5@75
3A) FS: 4X5@65 3B) 4X5 Tempo Close-grip Bench 33x0
4A) 3X8 Weighted Pull-up 4B) 3X8 Good Mornings
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