MONDAY
BBG:
15 minutes to 5×1 Hang Snatch (just above knee) @ 80% of max
Conditioning:
10 minute AMRAP of:
- 30 Double-Unders
- 15 Power Snatches 75/55 lbs.
TUESDAY
BBG:
15 minutes for 5X1 Hang Clean & Jerk (just above the knee) @ 80%
Conditioning:
12:00 AMRAP of:
- Run 400m
- 15 6″ Target Burpees
WEDNESDAY
BBG:
3X5 Pause Front Squats @ 100% of last week’s 8rm – (STRICT 3 second pause in the bottom at absolute bottom depth)
Conditioning:
- Run 800m
- 20 Hang Clean to Thrusters 95/65 lbs.
- Run 400m
- 10 Hang Clean to Thrusters 115/85 lbs.
- Run 800m
THURSDAY
Rest / Make up Day / Active Rest / Skill Work / Midline & Mobility Homework
MOBILITY IS BACK AT 6:30p and 7p. Come get loose!
If you are not able to make it to mobility class, today is a great opportunity for your extra credit M&M.
**OPTIONAL ACTIVE REST**
- row 2k at comfortable pace
- Jog 1 mile
- Leisurely swim
- Do yard work
- 10 minutes of double under practice
-Shoulder/Hip/Ankle Mobility (see a coach if you need guidance).
With Perfect Form:
- 5×5 empty barbell snatch
- 5×5 empty barbell clean
- 3×3 empty barbell jerk
FRIDAY
BBG:
15 minutes for 3×5 Power Clean & Push Jerk @ 80% of 5rm
Conditioning:
21-15-9 of:
- C2B Pull-ups
- Clean & Jerk 115/75 lbs.
*if you have Bar Muscle Ups, perform this version instead.*
SATURDAY
BBG:
15 minutes to find a 1RM Snatch
Conditioning:
“Diane”
21-15-9 of:
- Deadlifts 225/155 lbs.
- HSPU
For Time.
MIDLINE & MOBILITY EXTRA CREDIT (M&M):
It’s week three of this M&M cycle and week 5 overall. If you haven’t already jumped in, it’s time to get started. This is programmed to be something you can do at home or at the gym before or after the WOD.
**Pictures for M&M will be up Monday (9/29). We apologize for any inconvenience. If you have ANY questions just ask one of our coaches for assistance.
MIDLINE – 3x a week
V-Ups:
3 sets of 15 reps – rest 1:00 between sets.
- If you are too sore, try 3 sets of 10 reps (same rest).
- If you are unable to complete a V-Up, then hold a hollow body position (with arms by your sides) and complete 3 sets of 15 leg lifts.
This will strengthen your core to protect your back and abs on all lifts. The new found connectivity will also improve all gymnastics movements.
MOBILITY – 3x a week (ideally every day).
Target Area: Lats
While laying on your side, place either a lacrosse ball or a roller in your armpit where your lat meets the rotator cuff (top of the armpit). Keep your palm facing up towards the sky. Now, slowly roll from the top of your armpit down to your ribs. This should be done with as much pressure as you can tolerate to be effective.
The lats are a great target area to start with when dealing with shoulder issues.