Monday, November 9

Warm-up

200 meter run

20 jumping squats

20 Wall balls

Hold bottom of squat for 1 minute

10 pull-ups

10 ring dips

10 toes to rings

10 PVC pipe pass throughs

10 front squats with pvc

 

Lift:

 

Front Squat:

9 sets of 2, 1 set each minute 65% of 1 rep max

 

WOD

AMRAP 15 mins:

15 Wall ball

Burden Run 250 meters

 

L1- choose weights

L2 – 20lb/14lb ball and Log/40lb sand bag

L3 – 25lb/16lb ball and Log/40lb sand bag

 

Olympic Weightlifting (Week 3)

Warm-up:
Front Squat: 3-2-1-1-1-1

Muscle Snatch 3×3

Burgener Warm-up with empty bar

 

Snatch

50%x3

60%x2

70%x2

75%x2

80%x2

85%x2

 

Clean and Jerk

50%x3

60%x2

70%x2

75%x2

80%x2

85%x2

 

Overhead Squat

60%x4

70%x3

80%x2

3×2@90%

 

Gymnastics:

PRACTICE for 10 minutes:

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