Tuesday, October 16, 2018

Joint Prep x 10 minutes

A1. wall slides x 10 reps plus 10 sec hold x 2 sets

A2. Wall squats x 7 reps @ 31x1 x 2 sets

B. Handstand bailing:

2 lengths of progression 1 handbalancing sequence

then bailing practice, either by yourself or with a partner

C. Last cycle, we practiced a snatch complex. The next two Tuesdays we will focus on daily maxes.

Option 1: find a daily max in 20 minutes

Option 2: Every 2.5 minutes: continue with snatch complex: snatch high pull plus power snatch plus snatch x 3 reps x 5 sets:

Option 3: OHS Every 2.5 minutes x 6-8 reps x 5 sets

D. 3 Rounds for Time

Ring Dips or push ups x 9/13

thrusters x 15 65/95 lbs

box jumps x 20

Monday, October 15, 2018

A.Every 2 minutes, perform 6 thrusters x 5 sets:

You should barely hit 6 reps on your last set.

B. AMRAP in 3 minutes

Double KB or DB power clean x 6-8 reps

Ring push ups x 3/6 reps

Rest 60 sec

C. AMRAP in 3 minutes:

wall balls x 10

Kipping Toes to Bar x 7

Rest 60 sec

D. AMRAP in 3 minutes:

KB Swings x 12

Double Unders x 20

Saturday, October 13, 2018

10 min of joint prep

A1. first progression handbalancing sequence x 3 sets

A2. cossacks x 10 reps x 3 sets

B.Every 5 minutes x 5 sets:

back squats from rack @ 00x0 x 12 reps

DB or KB push press x 20 (10/arm)

box jumps x 15

burpees x 12

Friday, October 12, 2018

A. 5 minutes of clean technical work

B. Daily Max Cleans in 20 minutes

Or, if you need more clean practice:

Every 3 minutes:

1 clean grip deadlift plus 1 hang power clean from just below the knee plus 1 clean x 3-5 reps x 5 sets

C. AMRAP in 12 minutes:

wall balls x 20

kipping pull ups x 10

burpees x 10