Nothing assigned for April 03, 2020

1:

Behind-the-Neck Jerk : 1x1

Behind-the-Neck Jerk 1x1 Use the heaviest weight you can for the set.

Week 8 - Day 5 Work to a heavy single.

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2:

Snatch : 1x1

Snatch 1x1 Use the heaviest weight you can for the set.

Work up to a heavy single for the day.

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3:

Clean & Jerk : 1x1

Clean & Jerk 1x1 Use the heaviest weight you can for the set.

Work up to a heavy single for the day.

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4:

Deficit Clean Deadlift : 3x3

Deficit Clean Deadlift 3x3 Use the same weight for each set. Rest as needed between sets.

100% 1RM Clean

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Nothing assigned for April 03, 2020

Nothing assigned for April 03, 2020

AMRAP 20 mins: Ring Rows, Box Jumps, Wall Facing Shoulder Taps and 100 m

Complete as many rounds as possible in 20 mins of: 8 Ring Rows 4 Box Jumps 8 Wall Facing Shoulder Taps Run, 100 m

Scaling Options: Box Jumps => Step-ups Wall Shoulder Taps => 1 Wall Walk => Plank Shoulder Taps 3 Things: - Today’s about getting out of your comfort zone. Each movement should be challenging enough that you aren’t cranking out 15-20 rounds of this workout. - Make the ring rows challenging enough that you’ll need to break them up pretty early. That might mean rings under the bar. It might mean feet under the bar. Find what works best for you. - The Box Jumps are meant to be very high. I want you to have to think twice about your next rep. No rebounding. Get out of your comfort zone (but be careful with your shins…).

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10 RFT: Dumbbell Squats and Push-ups

10 rounds for time of: 10 Dumbbell Squats, pick load 10 Push-ups

Scaling Options: Push-up > Knee Push-up

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Conditioning:

3 SFT: Overhead Squats, Strict Toes-to-bars, Double Kettlebell Bear Complexes and 4 more

3 sets for time: 2 rounds of: 2 Overhead Squats, 155/105 lbs 3 Strict Toes-to-bars 5 Double Kettlebell Bear Complexes, 53/35 lbs 10 Hindu Push-ups -- then -- 1 round of: 1 L/1 R Turkish Get-up, 53/35 lbs 20 Machine Calories Handstand Hold, 30 secs Rest 30 secs between sets.

Machine Calories- anything air powered The bear complexes should be performed at your 200 rep challenge weight and all thrusters count towards your double kettlebell squat total for the week.

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Nothing assigned for April 03, 2020

Strength 1:

Block Clean : 3-3-3

Block Clean 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

Work up to a 3RM. -- then -- 1x3 at 95% 3RM 1x3 at 90% 3RM Set up the blocks with the bar right at knees.

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Strength 2:

Clean Deadlift : 5-5-5

Clean Deadlift 5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

Work up to a 5RM. -- then -- 1x5 at 95% 5RM 1x5 at 90% 5RM

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Strength 3:

Barbell Bent Over Row : 5-5-5-5-5

Barbell Bent Over Row 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

Complete 3-5 sets within 90% 5RM (from Tuesday).

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Work Capacity:

FT: Double Unders, Sit-ups and Walking Lunges

For time: 50 Double Unders 50 Sit-ups Walking Lunge, 25 m 40 Double Unders 40 Sit-ups Walking Lunge, 25 m 30 Double Unders 30 Sit-ups Walking Lunge, 25 m 20 Double Unders 20 Sit-ups Walking Lunge, 25 m 10 Double Unders 10 Sit-ups Walking Lunge, 25 m

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Core:

Romanian Deadlift : 5-5-5-5-5

Romanian Deadlift 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets.

Complete 3-5 sets within 90% 5RM (from Tuesday).

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10 RFT: Hand Release Push-ups and V-ups

10 rounds for time of: 10 Hand Release Push-ups 10 V-ups

Scaling Options: HR Push-ups => Push-ups => HR Knee Push-ups V-ups => Leg Raises 3 Things: - MUSCLE FATIGUE. 100 total reps of each which is a lot for most people. This is going to be a grind. Break up early and often. - Keep breaks planned and short (3-5 secs). 6-4. 5-5. Whatever keeps you moving through things quickly. - Rest during planned set breaks not during movement transitions. Begin the next movement right away.

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