MONDAY
BBG:
5X2 Pause Snatches (3 count pause at the knee) @ 80% (of 2rm)
Conditioning:
3 Rounds of:
- 3 T&G Full Snatches (use 70% of 1RM)
then: 5:00 AMRAP of:
- KB Snatches 53/35 lbs. (alternate arms every 20 reps)
*score is total KB Snatches*
TUESDAY
BBG:
5X1 Two Position Clean + Jerk (hang & power position) @ 80% (of max for the complex) – rest as needed
Conditioning:
- 2X800m Run with 20/14 lbs. Med. Ball
– rest 2:00 after each then…
- 800m Run (no med ball)
WEDNESDAY
BBG:
4X5 Back Squats @ 80% (of 5rm) – rest 2:00 between each set
Conditioning:
- 1:00 Nose & Toes Hold (or 50′ HS Walk)
- 21 Deadlifts 225/155 lbs.
- 21 Push Press 95/65 lbs.
- 15 Deadlifts 225/155 lbs.
- 15 Push Press 95/65 lbs.
- 9 Deadlifts 225/155 lbs.
- 9 Push Press 95/65 lbs.
- 1:00 Nose & Toes Hold (or 50′ HS Walk)
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:
Power Clean & Push Jerk: 4X5 @80% (of 5rm) – rest as needed
Conditioning:
“Fran”
21-15-9 of:
- Thrusters 95/65 lbs.
- Pull-ups
For time.
SATURDAY
BBG:
5X1 Snatch @ 80% of 1RM – rest as needed
Conditioning:
4 rounds for time of:
- Run 400m
- 7 Hang Cleans (full) 185/125 lbs.