Oly
Snatch
5.3.1@70/75/80%
Clean
5.3.1@70/75/80%
Based off 90% of your 1RM that you have added 10# to
Strength
Deadlift 3x5@40/50/60
Based off 90% of your 1RM
Assistance
Press 3x 5@40/50/60
WOD
10 RFT
WOD
w/ a partner (one works, one rests)
8 min AMRAP
25 yd bear crawl
25 yd crab walk
3 min rest
8 min AMRAP
Strength
Bench 3x5@40/50/60
Based off 90% of your 1RM that you have added 5# to
Assistance
BB BO row 3x12
WOD
5 RFT
Strength
Squat 3x5@40/50/60
*Based off 90% of your 1RM that you have added 10# to
Assistance
BB hip thrusts 3x12
WOD
Strength
Press 5.3.1@75/85/95 **
Assistance
Z Press 4 x 8
Based off 90% of your 1RM that you have added 5# to
WOD
Monday 10/1 - Groovy
Strength:
Every 3 minutes, for 15 minutes (5 sets):
Tempo Back Squat x 3 reps @ 32X1
Partner WOD
Strength:
Every 3 minutes, for 15 minutes (5 sets):
Tempo Back Squat x 3 reps @ 32X1
Partner WOD
Monday 9/24 - Snap, Crackle, Pop
Oly:
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Oly:
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%
Followed by…
Monday 9/17 - Technology
Skill:
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Skill:
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)