Monday, September 18, 2017

WARM-UP: 
4x
200-meter row
20 PVC pass-throughs
20 jumping jacks
20 dumbbell push presses 

TEKKERS:
10:00
Snatch technique work using 135# or less 

CONDITIONING:
Advanced
AMRAP in 15:00
Hill sprint
10 power snatches, 115#/85#
5 muscle-ups 

Intermediate
AMRAP in 15:00
Hill sprint
10 power snatches, 95#/65#
1-3 muscle-ups or 3-5 chest-to-bar pull-ups and 3-5 dips

Beginner
AMRAP in 10:00-15:00
Hill sprint or 200-meter run
10 hang power snatches, PVC-55#
3-5 ring rows and 3-5 push-ups 

ACCESSORY:
Advanced
3x
1:00 accumulated hollow hold 
30 hollow-to-reverse sit-ups 

Intermediate
3x
1:00 accumulated hollow hold 
20 hollow-to-reverse sit-ups 

Beginner
3x
0:30-1:00 accumulated hollow hold 
15-30 sit-ups 

MOBILITY:
3x
1:00 – cobra pose 
1:00 each side – triangle pose
1:00 each side – couch stretch
1:00 – barbell IT band smash
oreo5

Comments

  • Bench press
    3 x 6-4-2 ratchet w/2-3-second pauses
    155#/160#/165#
    160#/165#/170#
    165#/170#/175#

    155# x 17

    w/Big D
    10:00 AMRAP
    10 incline dumbbell press, 50#
    20 double-unders
    6 rds + 3 presses
  • Bench Press
    1x8 205#
    1xAMRAP 205#x13

    3x5
    Close Grip Board Press
    225#

    3x10
    Wide Grip Spoto Press
    165#

    3x
    Hill Sprint
    10 Power Snatches 
    5 Muscle Ups
    (not for time)

    3x
    1:00 Hollow Hold
    30 Hollow to Reverse Sit-ups 
  • WARM-UP: 
    4x
    200-meter row
    20 PVC pass-throughs
    20 jumping jacks
    20 dumbbell push presses 
    35# dumbbells

    TEKKERS:
    10:00 
    Snatch technique work using 135# or less 
    Worked up to a solid 3 reps at 135#

    CONDITIONING:

    Beginner
    AMRAP in 10:00-15:00
    Hill sprint or 200-meter run
    10 hang power snatches, PVC-55# 65#
    3-5 ring rows and 3-5 push-ups 
    5 rounds plus run

    ACCESSORY:

    Beginner
    3x
    0:30-1:00 accumulated hollow hold 
    15-30 sit-ups 

    MOBILITY:
    3x
    1:00 – cobra pose 
    1:00 each side – triangle pose 
    1:00 each side – couch stretch 
    1:00 – barbell IT band smash
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