12-9-6 reps for time of:

• 315-lb. deadlifts
• Bar muscle-ups

Käsilläseisontaharjoituksia

Perform 10 rounds of the following:
Walking Lunges with weight overhead (45 lbs)
L position, in hang from pullup bar, for 30 seconds

Power clean+ Jerk 3x(2+1)x 50%, 4x(2+1)x 70%

Sicilian
3 x Power Clean
5 x Front Squat
9 x Box Jump
9min AMRAP

*Hybrid workout

"Eightpack shortcut"

8min AMRAP of:
8 V-ups
24 Double Unders (Singel Unders x3)

3 rounds for time of:

• 30 toes-to-bars
• 155-lb. clean and jerks, 15 reps

BB Cycling

1) 4X3 UB Push Jerks (re-rack, and do not drop) – rest 90 sec.

2) 1XME UB Push Jerks (re-rack, and do not drop) @ 100% of max triple from #1

Strength/Skill

1a) 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible (aim for at least 10# more than last week), rest 90 sec.

1b) 5X3 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – add to heaviest possible from last week, rest 90 sec.

Conditioning

“Tommy Mac”

12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#
12 Burpees
12 Thruster 115/75#
12 Burpees
12 Power Snatch 115/75#
12 Burpees
12 Push Jerks 115/75#
12 Burpees
12 Hang Squat Clean 115/75#
12 Burpees
12 OHS 115/75#

Na zajęciach o 7.00:

"Tydzień z ŁGG"

5 x 3 paused Bench Press
5 x 3 paused Back Squat

then:

"Nicole?"

20 min AMRAP of PullUps
1st time You break the set: 30 burpees
2nd time You break the set: 90 DU
etc.

Hangover training

4+1X3 Touch & Go Snatches (full) – three sets to work to a 3rm (see note for explanation of +1), rest 90 sec.

Note: The +1 set is an additional ME UB set @ 75% of the 3rm established in the first four sets. The goal is as many T&G reps as possible – with perfect technique – before dropping the bar.