Hey guys,
This week is kind of volume-y. Get as much of the work done as you can. I will post alternative strength if you cannot make the oly class Monday or Friday. Post questions and results to comments! I will be in Thursday.
Monday
Oly Class +
2 k row
50 alternating pistols
30 hang power cleans @ 225/205/185 try to use at least #185 for this wod. It should have a 20:00 cap pick a weight you can get at least half the reps of the power cleans. You can hang squat clean once you start to fail the hang power cleans. If you need to scale pistols do them on to a med ball.
Or
A. Power snatch; 3, 3, 3, 2, 2, 2; rest 3 min (TnG) heaviest possible +
2 k row
50 alternating pistols
30 hang power cleans @ 225/205/185 try to use at least #185 for this wod. It should have a 20:00 cap pick a weight you can get at least half the reps of the power cleans. You can hang squat clean once you start to fail the hang power cleans.
Tuesday
A1. Weighted dips 4-6X6 rest 2:00
A2. Strict CTB pullup clusters weighted 1.1.1 x6 rest :15 between reps and 2:00 after the set
*There is a heavy pull up day Thursday, you can take these sub maximal weight
500m row @85% rest 2:00 x 5 (try to hold 5-7 seconds between splits)
Wednesday
OFF
Thursday
Competition Class
A. Weighted strict chin ups AMRAP sets of 2 in 10:00. Do not count single reps
B. Bench press (jerk width grip) 10x10 @55% rest 1:00 this should be a burning weight, most people should by around 100-135 here
C. Bent over single arm rows 6-8/ arm x 4 rest 1:00 between arms. (one arm at a time!)
Friday
Oly +
21-15-9
#95 squat snatch
Toes to Bar
(Do NOT scale the squat snatch)
or
A. Hang squat snatch from below the knee; 5x5; rest 2 min
21-15-9
#95 squat snatch
Toes to Bar
(Do NOT scale the squat snatch)
Saturday Competition Class
A. 1 1/4 squat or pause squat 2 count if 1 1/4 squat bothers the knees 3-5 reps x5 rest 2:00
B. Barbell front rack reverse lunges 20 alternating steps x 4 rest 2:00
+
15 UB kb swings 2 pood
run 200m @ 90%
rest 3:30
x 6
This week is kind of volume-y. Get as much of the work done as you can. I will post alternative strength if you cannot make the oly class Monday or Friday. Post questions and results to comments! I will be in Thursday.
Monday
Oly Class +
2 k row
50 alternating pistols
30 hang power cleans @ 225/205/185 try to use at least #185 for this wod. It should have a 20:00 cap pick a weight you can get at least half the reps of the power cleans. You can hang squat clean once you start to fail the hang power cleans. If you need to scale pistols do them on to a med ball.
Or
A. Power snatch; 3, 3, 3, 2, 2, 2; rest 3 min (TnG) heaviest possible +
2 k row
50 alternating pistols
30 hang power cleans @ 225/205/185 try to use at least #185 for this wod. It should have a 20:00 cap pick a weight you can get at least half the reps of the power cleans. You can hang squat clean once you start to fail the hang power cleans.
Tuesday
A1. Weighted dips 4-6X6 rest 2:00
A2. Strict CTB pullup clusters weighted 1.1.1 x6 rest :15 between reps and 2:00 after the set
*There is a heavy pull up day Thursday, you can take these sub maximal weight
500m row @85% rest 2:00 x 5 (try to hold 5-7 seconds between splits)
Wednesday
OFF
Thursday
Competition Class
A. Weighted strict chin ups AMRAP sets of 2 in 10:00. Do not count single reps
B. Bench press (jerk width grip) 10x10 @55% rest 1:00 this should be a burning weight, most people should by around 100-135 here
C. Bent over single arm rows 6-8/ arm x 4 rest 1:00 between arms. (one arm at a time!)
Friday
Oly +
21-15-9
#95 squat snatch
Toes to Bar
(Do NOT scale the squat snatch)
or
A. Hang squat snatch from below the knee; 5x5; rest 2 min
21-15-9
#95 squat snatch
Toes to Bar
(Do NOT scale the squat snatch)
Saturday Competition Class
A. 1 1/4 squat or pause squat 2 count if 1 1/4 squat bothers the knees 3-5 reps x5 rest 2:00
B. Barbell front rack reverse lunges 20 alternating steps x 4 rest 2:00
+
15 UB kb swings 2 pood
run 200m @ 90%
rest 3:30
x 6
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