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Friday 160527

1) Clean and Jerk

On 1min x 10:

Advanced 

Clean and Jerk 80%

Intermediate

Power clean + Push press

Baseline

3 Thrusters

2) As many rounds as possible in 10mins of:

10 Thrusters 135/95#

10 Burpee box jumps 24/20″

Notes: Scale with dumbbells on the thruster.

 

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Thursday 160526

5 sets of:

For time: 500m row

10 benchpress BW/ 0.7 x BW

10 Reverse alternating Barbell lunges

5 strict toes to bar

60s weighted plank hold

Notes: Record your row times and your weight for the bench/lunges. Unable to perform a strict toes to bar, simply elevate your straight legs as high as they will go for 5 reps.

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Wednesday 160525

1RM WEDS

Notes: We are in a 1RM Month. For the next 4 weeks, each Wednesday will be a 1RM day. These days are very important to base percentages off of, yes, but it is also a different type of stimulus you cannot get from any other sort of training.

Advanced

1RM

Snatch

Notes: Any style of snatch is permitted to enable you to lift the most weight possible. However, you should be adhering to Olympic Weightlifting standards, essentially meaning- no press outs. Let lift strong, safe, and legit!

Intermediate

1RM

Power snatch

Baseline

On 1min x 10:

3 Hang power snatch + 3- 5 burpees

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