Warmup
Mobility Warm up
low back
https://www.youtube.com/watch?v=zT657soclws
Block 1 Strength
a)
snatch
Every 90sec
70%
75%
80%
85%
92%
98%
100+
100+
100+
b)
10min E2M
5 Power Snatch 135/95lbs + 5 OHS + 30 Double Unders
Block 2 Weightlifting
a)
Find a 1RM Overhead squat
Block 3 Gymnastics
a)
Day 1
10 min EMOM
1 heavy weighted muscle ups.
total reps: 10
Block 1 Strength
Warmup
skill warm up
butterfly pullups
a)
squat
AMRAP backsquats at 80% of 1RM
AMRAP shoulder press at 70% of 1RM
compare to same weights as July 31st\
b)
Tabata
Push Press 115/80lbs
Double Unders
Front Squat 115/80lbs
Toes to bar
Block 2 Weightlifting
a)
Build to a 1RM Shoulder Press
Block 3 Gymnastics
a)
7 min emom
11 strict hspu
total reps: 77
Block 1 Strength
a)
Deadlift
5×2
b)
10 Rounds
8 DB Snatch 80/55lbs Alternating
8 DB Overhead squat 4 each arm
10 Box Jumps 24″/20″
Block 3 Gymnastics
a)
Day 2
10 rounds
10 Power snatch 75/55lbs
5 muscle ups
3 burpee over bar
rest 90 sec
total reps: 50
Block 1 Strength
a)
E2MOM 14mins
4 T & G push jerks
b)
10min EMOM
5 M-ups
5min EMOM
3-5 Overhead squat each arm 50/35lb
5min EMOM
30 Dubs 6 Dumbell Snatch each arm (alternating) 50/35lbs
Block 2 Weightlifting
a)
squat clean
every 2 mins x 7 sets
3 reps
clean pulls
4×3 @105% of 1RM
Block 5 Strongman/Bodybuilding
a)
3 sets each arm x10 Standing press + 100′ overhead walk
3 sets 1 Arm deadlift 5 reps
2 sets rope pullups (alternate arms each set) 8-10reps
2×150′ Sled pull
2×150′ Sled push
