Monday
Strength: Complex 1 power clean + 1 hang squat clean + 2 push jerk 2-2-2-1-1-1 Conditioning: 4 x 3 minute rounds for accumulate reps/resting 1 minute between rounds Run 200m 5 clean and jerks @ 60/40kg 5 bar over burpees *max wall balls in remainder Tuesday Strength: A1: 3 Sumo deadlift A2: 12 alternating pistol squat x 4 Conditioning: 24 Front rack lunge 100 double unders 18 Front rack lunge 75 double unders 12 Front rack lunge 50 double unders 6 Front rack lunge 25 double unders @ 52.5/35kg Wednesday Skill/Strength: Bar muscleup 5 sets x 3-6 reps *box layover scale Conditioning: EMOM 20 (4 rounds) working for 30 seconds at each for accumulate reps 1: push press @ 42.5/30kg 2: box jump 3: SDHP @ 42.5/30kg 4: row (cals) 5: Rest SWOD A1: Bench press 3,3,3,3,3 A2: Weighted Pullup 3,3,3,3,3 B1: 3 hang power clean B2: 5 Seated DB press x 4 3 point shoulder raise x 2 sets Thursday Strength: Complex 2 hang power snatch + 2 OHS 2-2-2-1-1-1 Conditioning: 3 rounds on a 4 minute timer for accumulate reps/ rest 2 minutes between 20/16 cal AB 40 abmat situp Max OHS @ 60/40kg in remainder Friday Strength: A1: 6 pendlay row A2: 8 kipping HSPU x 4 Conditioning: Chipper 30 T2B 30 ring dip 30 deadlifts @ 100/70kg 30 HR pushups 30 CTB Saturday Well that escalated quickly.... 17.3 is; {RXD} Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225 / 155 lb.) *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches (245 / 175 lb.) Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch (265 / 185 lb.) *If all reps are completed, time cap extends by 4 minutes. {SCALED} Same time format; Jumping chin-over-bar pull-ups Squat snatches or power snatches with overhead squats permitted Men use 45-75-95-115-135-155 lb. Women use 35-55-65-75-95-105 lb. Get after it hard tomorrow crew, loads of suitable scaling options to tackle this one 100% and make a go of it!
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