Strength/Skill 5X3 reps of – 1 Paused Front Squat (3 count pause in bottom, no bounce to stand) + 3 Jerks Then 7 rounds of: 11 Burpees over Bar 9 TTB 7 Thrusters 105/70# Rest :30 after each round Buyout 4X10 Tempo Strict Pullups (3 counts up – 3 count hold with chin over –…Details
Remember that we’re in open season programming. Monday-Wednesday is high volume, Thursday is a mobility deload day with Friday and Saturday as heavy and max effort days. Feel free to do everything on the list but keep in mind you’re being VERY counter productive if you bury yourself and can’t make the next day. Even…Details
1) 5X1 Clean & Jerk @ 80% – rest exactly 45 seconds
2) 1X1 Clean & Jerk @ 85%, 90%, 95%, 100%, 105% – rest exactly 60 seconds between singles
In this section take only 5 attempts period. Meaning if you miss at 90% repeat 90% and then go onto 95% with your biggest attempt being 100%. If you miss 2x at 95% drop to 90% to finish the segment.
Every 2:00 for 20:00 (10 total rounds)
6 Hang Power Snatches 115/75
9 OHS 115/75#
Strength/Skill 5X1 Snatches @ 80% – rest exactly 45 seconds 2) 1X1 Snatches @ 85%, 90%, 95%, 100%, 105% – rest exactly 60 seconds Yes 105% is a ME BUT take only one attempt. If you don’t think you can do it don’t try it. Then 21 Thrusters 95/65# 9 Muscle-Ups 15 Thrusters 95/65# 7…Details
Say Happy Birthday to Cynthia!
Remember that Thursdays are deload days in prep for the weekend. Also once games season actually hits it will become an even lighter day as the unannounced open wod will be every Friday
7X1 Paused Power Snatch + 3 T&G Power Snatches + 1 Paused Power Snatch – work to a max for the complex, rest exactly 90 sec.
Same as last week. If your backside ain’t smoked after doing these you’re doing them wrong.
30 Power Snatchs 135/95
Bench Press 5 x 5
Strength/Skill 1) Every 1:30 for 9:00 3 Position Snatch (hang at power position -> hang at knee -> floor) *Begin at 60-70% of 1rm & increase to a max for the complex – push wait from last week. All three reps should be completed without dropping the bar or pausing on the floor. Rest 2:00…Details
10X1 Clean & Jerks @ 85% – rest exactly 45 seconds
*Same as yesterday – notice the decrease in rest. No extra attempts – keep it to 10.
50 Power Snatches 95/65#
4 x 10 Romanian Deadlift
Strength/Skill 10X1 Squat Snatch @ 85% – rest exactly 30 seconds between attempts. No max efforts or extra reps. Start at 85% and you miss more than once please drop weight. Then Every 6 minutes until completion or inability to finish a segment: 1) From 0:00-6:00 75 Wall Balls 20/14# (10’/9′) 10 Chest to Bar Pullups…Details
Did you read yesterday’s post and blog share from Yasha? Strength Pause Front Squat 4 x 8 Pause 3 seconds at the bottom of each squat. DON’T RELAX OR SIT IN THE BOTTOM. The purpose is to be able to ACTIVELY hold the bottom of a squat and come up hard and fast. Sitting or…Details