Workouts for Week of Sept 28th - Oct 3rd

September 25, 2015

NEW: This week's gym-wide goal: complete 1,250 Strict Pullups for the week (averages out to everyone showing up each day and doing 10 - bands are permitted, but challenge yourself) - complete the 1,250 Monday - Friday for a new gym-wide challenge next week!

 

NEW: Optional Accessory Work is to be done on your own time - can be during a class out of the way, after you workout, before you workout - if you don't know exactly how to perform the exercises, consult a coach to ensure you're practicing proper technique and form.

 

Monday

Every 2:00 for 5 sets:
1 Paused Snatch (3 count pause at knee) + 1 Paused Hang Snatch (3 count pause in hang at knee)
– work to a heavy, but non-maximal complex


For time:

4 Muscle-Ups or Transitions (scaled accordingly)
40 Double-Unders or High Jumping Singles
12 Power Snatches @ 60%1RM (hang if necessary)
4 Muscle-Ups or Transitions (scaled accordingly)
40 Double-Unders or High Jumping Singles
9 Power Snatches @ 70%1RM (hang if necessary)
4 Muscle-Ups or Transitions (scaled accordingly)
40 Double-Unders or High Jumping Singles
6 Power Snatches @ 80%1RM (hang if necessary)


Optional Accessory Work:
4X1 BTN Jerk + 1 Heaving Snatch Balance + 1 OHS (“close to” Jerk grip for all – no Snatch grip) – work to a max for the complex, rest 2:00

 

Tuesday

Every 3:00 for 5 sets:
1 Paused Clean (3 count pause at knee) + 1 Paused Hang Clean (3 count pause in hang at knee) + 2 Split Jerks (with 3 count OH hold in split) – work to a heavy but non-maximal complex


For time:

Modest Mouse
Run 400m
30 Thrusters 65/35#
Run 400m

Adapting & Aspiring
Run 800m
30 Thrusters 95/65#
Run 400m

Competitive Edge
Run 800m
30 Thrusters 125/85#
Run 800m


Optional Accessory Work:
(Alternate between 1a & 1b)
1a) 4XME sec. L-Sit Hold – rest 90 sec.

1b) 4XME Strict QUICK HSPU (deficit if possible) – rest 90 sec.

 

Wednesday

EMOM for 5:00-
2 T&G Power Snatches – begin around 60% of max Power Snatch and increase each minute to work to a max double for the day


4 rounds for reps of:

:30 ME Front Squats @ 70%
:30 Rest
:30 Shoulder Taps (box, back facing wall, or free standing)
:30 Rest

-- Immediately Into --

3 rounds for time of:

Modest Mouse:
4 Seated Rope Climbs
20 Air Squats w/ Feet Together

Adapting & Aspiring:
2 Rope Climbs (can be from the box or seated)
20 Backward Stepping Lunges (alternating)

Competitive Edge:
2 Rope Climbs
20 Pistols (alternating)


Optional Accessory Work:
4X500m Row – all out each set
Rest 1:1
 

Thursday

Open Gym During Class Times - Enjoy this while you can, this is SO rare!!

Make up a workout you have missed/will miss OR work on a personal goal!


Optional Accessory Work:
Row 1K
15 Muscle Ups
Row 1K

 

Friday

EMOM for 5:00-
2 T&G Power Clean & Push Jerks – begin around 60% of max PC&PJ and increase each minute to work to a max double for the day


Every 2:00 for 3 sets:
3 Strict Press + 5 Push Press – work to max


For time 15-12-9:

Modest Mouse:
Deadlifts 155/105#
Shoulder Taps (facing wall or on box)

Adapting & Aspiring:
Deadlifts 205/135#
Shoulder Taps (kicked up to wall)

Competitive Edge:
Deadlifts 275/185#
Strict HSPU


Optional Accessory Work:
15:00 to find a 1RM Snatch

 

Saturday - FREE 9AM CLASS

15:00 to establish a 3RM Front Squat.


In even teams, 2 rounds for time:

Team member 1 - Row 500 Meters

All other team members - 10 synchronized toes-to-bar or hanging knee tucks

 

*After rowing 500 meters, Team member 1 will tag another team member in to row and join the synchronized ttb/hkt.

 

 

 

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