Wednesday 7th February 2018

FRONT SQUAT

Work up to a medium-heavy Front Squat from the floor via a Power Clean.

Post loads to comments.

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For Time:
15-12-9
Front Squats 135/95
Handstand Push-Ups

The Front Squats should be light-medium and unbroken on the fast end. Scale ROM (2 AbMats max) on the Handstand Push-Ups or to Box Piked as needed.

Post time and Rx to comments.

EMOM 10 min
10 burpees

behing the neck split jerk

build upto a heavy double

4 rounds for max reps:

1min squat clean thrusters 155/115lbs
1min double unders
1min rest

Strength

EMOM for 10min:

1 power clean + 1 Squat clean

advanced: increase weight each round

intermediate: RPE 7-8

Beginner: empty bar or light weight

3 sets for quality:
10 Dumbbell Lateral Raises, slow and controlled
10 Dumbbell front raises, slow and controlled
10 Rear Delt flys, slow and controlled

Then
4 sets for quality:
8-10 Dumbbell upright rows @ 3121 Tempo
8-10 Pause dumbbell bench press, 2 count pause in the bottom of each rep. Use a neutral grip (palms facing eachother)
8-10 Tempo Bicep Curls, 3 ct eccentric

A: E2M for 12min
1: Turkish Get-Ups x 2/each arm
2: Double-Under Practice x 60 seconds

B.
For time:
50 KB swings
40/30 Calories of Rowing
30 Wall Balls
20 V-Ups
10 Strict pull ups

OVERHEAD SQUAT
10-10-10

Bar is taken off the floor. Work up to a heavy set of 10. If you can’t overhead squat to full depth under load, then spend today’s lifting time working on flexibility in the position.

Post loads to comments.

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For Time:
9-15-21
Bar-Facing Burpees
Overhead Squats 40/30
Post time and Rx to comments.

3 RFT
15 Strict pull-ups
30 shoulder press 40kg.
100 air squats

110 min

1.Skill
A. Ring MU practice for 45 min
- Progressions
- MU 1 1 1 1 2 2 2 reps
- MU from ground, jump to rings 1 1 1 1 reps
- Total of 14 muscle ups

2.Jacked gymnastics
A. Strict HSPU
4 rounds:
- 40s max effort box assisted strict HSPU > 20" box
10 6 5 6
- 40s recovery pace PVC strict press

B. TTB Skill Work
Kip Swings + Bottom 1/2 Straight Leg TTB + 3/4 Straight Leg TTB + Full Straight Leg TTB (5 x (3+3+3+3))
- Done

3.ATP strength