SNATCHES 5 sets: Snatch Balance x 1 rep 5 sets: Snatch Pull + 6 second lowering phase x 1 rep 10 sets: Squat Snatch x 1 rep
SATURDAY 9.25.2021
BACK SQUAT Every 2:00 x 5 sets: 3 Back Squats @ Moderate/Heavy Weight "ALL STAR SPECIAL" 3 Rounds: 12 Thrusters 12 Pull-Ups [TRAIN] Barbell - 95lbs/65lbs [SWEAT] Barbell - 65lbs/45lbs 800 Meter Run 3 Rounds: 9 Thrusters 9 Chest to Bar Pull-Ups [TRAIN] Barbell - 115lbs/85lbs [SWEAT] Barbell - 75lbs/55lbs...
FRIDAY 9.24.2021
POWER SNATCH Every 1:30 x 5 sets: 2 Power Snatches @ Moderate Weight "THE FLIP SIDE" 3 Rounds: 21 Kipping Handstand Push-Ups 12 Power Snatches Directly Into... 3 Rounds: 21 Bar-Facing Burpees 12 Power Snatches TIME CAP - 20:00 [TRAIN] Barbell - 95lbs/65lbs [SWEAT] Barbell - 75lbs/55lbs
THURSDAY 9.23.2021
STRICT GYMNASTICS 15 minutes to work through 5 sets of each movement:Strict Pull-ups 5-9 Unbroken: 4-3-3-3-210-14 Unbroken: 9-8-7-7-615-19 Unbroken: 12-10-8-8-620-24 Unbroken: 18-15-12-10-625+ Unbroken: 20-16-12-12-8Strict Handstand Push-Ups5-9 Unbroken: 4-3-3-3-210-14 Unbroken: 9-8-7-7-615-19 Unbroken: 12-10-8-8-620-24 Unbroken: 18-15-12-10-625+ Unbroken: 20-16-12-12-8*Choose correct reps per set based on Max Number achieved in Testing Week (Wednesday, September...
WEDNESDAY 9.22.2021
DEADLIFT Every 1:00 x 5 sets: 4 Dead Stop Deadlifts @ 63% of 1 Rep Max Deadlift Directly into…Every 1:00 x 5 sets: 4 Touch-and-Go Deadlifts @ 68% of 1 Rep Max Deadlif "HANGING BY A MOMENT" 5 rounds for time:60 Double Unders 9 Hang Power Cleans1-2-3-4-5 Rope Climbs *Rest 1 Minute After...
TUESDAY 9.21.2021
BENCH PRESS Every 2:00 x 6 sets:4-4-3-3-2-2*Build to a heavy weight "BALL DON'T LIE" Every 2:00 until 150 Reps: 18/14 Calorie Row Max Wallballs
MONDAY 9.20.2021
RING MUSCLE UP PRACTICE 12 minutes to practice/find:Ring Muscle Ups or Ring Muscle Up Modification "DIAMOND IN THE ROUGH" For time: 10-8-6-4-2Ring Muscle-upsDouble Devil's Press Double Dumbbell Box Step-Overs TIME CAP - 16:00
SUNDAY 9.19.2021
CLEAN & JERK 3 sets of: 3-Position Squat Clean 3 sets of: Jerk in Split Position x 3 reps 7 sets of: Clean Lift-Off+ Clean Pull + Clean + Front Squat + Jerk
SATURDAY 9.18.2021
CLEAN & JERK + BACK SQUAT Every 1:30 x 5 sets:1 Power Clean + 1 Hang Squat Clean @ 65-70% of 1 Rep Max Clean & JerkDirectly into…BACK SQUATEvery 2:00 x 6 sets:6-6-5-5-4-4 "BEST FOOT FORWARD" 3 Rounds For Time:100 Double Unders20 Chin Over the Bar Pull-ups30 Single Dumbbell Box...