1.) Every 2 minutes for 5 rounds 3 Push Press @ approx 90-95% of 3RM
Complete 5 sets of 3 of *2-*5 below @ approx 90-95% of 3RMs. If you do not have a 3RM for any of the below lifts use Tuesdays rep scheme
*2.) Split Jerk
*3.) Back Squat
*4.) Bench Press
*5.) Strict Press
1.) Kitten Eyes
Row 500m
21 Power Snatch 75/55lb
21 Bar Facing Burpees
Row 500m
15 Power Snatch 75/55lb
15 Bar Facing Burpees
Row 500m
9 Power Snatch 75/55lb
9 Bar Facing Burpees
*2.) 3 rounds
15 Sumo Deadlift High Pull 135/95lb
25 Hand Release Push-ups
*3.) EMOM for 7 minutes 1 Power Clean 2 Front Squat 1 Jerk
Note: Work up to heavyish load for the EMOM
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
*5.) 5 rounds
10 Abmat Medicine Ball Sit-ups
30 Second Hanging L-Sit Hold
Note: Scale with hanging knee raise
Complete 5 sets of 3 of *2-*5 below @ approx 90-95% of 3RMs. If you do not have a 3RM for any of the below lifts use Tuesdays rep scheme
*2.) Split Jerk
*3.) Back Squat
*4.) Bench Press
*5.) Strict Press
1.) Kitten Eyes
Row 500m
21 Power Snatch 75/55lb
21 Bar Facing Burpees
Row 500m
15 Power Snatch 75/55lb
15 Bar Facing Burpees
Row 500m
9 Power Snatch 75/55lb
9 Bar Facing Burpees
*2.) 3 rounds
15 Sumo Deadlift High Pull 135/95lb
25 Hand Release Push-ups
*3.) EMOM for 7 minutes 1 Power Clean 2 Front Squat 1 Jerk
Note: Work up to heavyish load for the EMOM
*4.) SPUC
5-4-3-2-1-1-2-3-4-5
Strict Wide Grip Pull-ups
Strict Narrow Grip Pull-ups
Strict Chin-ups
*5.) 5 rounds
10 Abmat Medicine Ball Sit-ups
30 Second Hanging L-Sit Hold
Note: Scale with hanging knee raise
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Christopher Adam
Stand around with Lauren and Justin and Timm and talk dumb. Then do some comp prep.
5
0
Jason Haw
2 rounds, plus the last rowing, and 3 power cleans, no jerks/over the shoulder.
0
0
Pauly VanderKelen
10:42 with all UB movements
Push press triples adding weight each round: 185, 195, 205, 207, 215# PR triple! / 5 rounds of 1 bar MU & 10 bar dips from yesterday complete in 3:30 / *2.) complete in 8:55
0
0
RaLinda Lamberies
85PP/14:28
Plate error on PP Bike for row, hip no Bueno. 50 ubghd 3 rds kip hspu practice no Bueno today
12
0
Ryan Froelich
13:32 (Grant told me - after the fact - snatches were supposed to be from the floor. Whoops.
GHD & HSPU EC
10
0
Theresa Rosenquist
13:12***
***MEGAmods: 0.7 mi Ass Bike/#26 SA KB Snatch/14" Step-ups×2 (v. Burpees). PP: SA DB@#20
8
0