Saturday, June 24, 2017

Warm up and Joint Prep x 10 minutes

A.  Every 2 minutes x 5 sets:

KB Power clean plus push press plus KB power snatch x 3-5/side

B. OPTION 1

3 Rounds For Time:

Double Unders x 25-45

Rope Climbs x 1-2

Advanced: arms only

B. OPTION 2

3 Rounds for Time:

Double Unders x 25-45

kipping pull ups x 12

C. Banded shoulder from Martin Kivaldi x 3 minutes x 2-3 sets

Rest 3 minutes

Friday, June 23, 2017

10 min warm up and joint prep

A1. Powell raises at 30 degrees x 8-12 reps @ 3121 x 3 sets

A2. Hollow body rock or hold x 30-60 sec x 3 sets

B. 3 Rounds for Time:

    Kipping HSPU x 15

    KB Snatch x 20 35/55 lbs(10 per arm). Do all 10 on one arm before changing.

NOTE: alternatives to kipping hspu

ddhspu

strict press

 

 

 

Thursday, June 22, 2017

10 min warm up and joint prep

A. Clean complex

Every 3 minutes:

Clean high pull plus hang power clean plus clean x 2 reps x 5 sets

Beginners: clean grip deadlifts x 5 x 5

B. Strict Toes to Bar x 3-5 reps x 4 sets; rest 100 sec.

Alternatives

Knees to chest x 6-8 reps

arch scap pull ins with a 3 sec hold x 3-5 reps

C. AMRAP in 30 sec:

wall balls

Rest 30 sec

AMRAP calorie row in 60 sec

Rest 60 sec

5 sets

Wednesday, June 21, 2017

Warm up and Joint Prep x 10 min

A. AMRAP in 4 minutes:

Thrusters x 9 75/115 lbs

Kipping Pull ups x9 (chest to bar for advanced)

rest 6 minutes

B. AMRAP in 4 minutes:

KB Swings x 15 35/55 lbs

Box Jumps x 15 20/24"

Rest 6 minutes

C. AMRAP in 4 minutes:

DB Snatch x 12 35/55 lbs

Burpees x 12

D1. Trap 3 raises x 8-10 reps

D2. lying db external rotation x 8-10 reps

slow and controlled

3 sets