Tuesday 3rd July 2018

POWER SNATCH

In 10 minutes, work up to a medium-heavy single Power Snatch, heavier than you’ll use for today’s metcon.

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Exposure 4 of 8

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For Time:
300m Run
10 Power Snatches 135/95
50 Double-Unders
300m Run
9 Power Snatches 135/95
45 Double-Unders
300m Run
8 Power Snatches 135/95
40 Double-Unders
300m Run
7 Power Snatches 135/95
35 Double-Unders

Continue decreasing the Snatches by 1 and the Double-Unders by 5 until you finish with 1 Snatch and 5 Double-Unders. The barbell should be medium-heavy for you. Scale Dubs to 2x Singles as needed. There is a 30 minute time cap on today’s workout.

Post time and Rx to comments

Monday 2 nd July 2018

BENCH PRESS / DUMBBELL FRONT RACK STEP-UPS SUPERSET*

A1) Barbell Bench Press:
3 x 8

A2) Dumbbell Front Rack Step-Ups:
3 x 8

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last week. Use a box height that allows for “squat depth” on the working leg.

*Warm up and then perform a set of Bench Presses, followed by a set of Dumbbell Front Rack Step-Ups. Repeat for 3 work sets of each, resting 30 seconds to a minute between movements.

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Exposure 4 of 8

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For Time:
21-15-9 Dumbbell Thrusters
9-6-3 Bar Muscle-Ups

Choose a dumbbell load thats challenging to perform the reps unbroken on, though 2-3 sets is appropriate as well. Scale to Jumping Bar Muscle-Ups, or sub 21-15-9 Pull Ups for the Bar Muscle-Ups as needed.

Post time and Rx to comments.

120 min

1.Weightlifting
A. EMOM12: snatch x 1
35 35 37.5 / 37.5 40 42.5
45 45 47.5 / 50 52.5 54 kg

2.Strength
A. Back squat - 3 x 8 reps

3.CF JKL wod 8.5.2018

A. HSW practice

B. Metcon

C. Corework, 8 rounds of:
20 sec hollow hold
10 sec rest
20 sec arch hold
10 sec rest

D. 3 rounds of:
Reverse hyper 12 x 20 kg

150 min

1.Skill
A. BMU practice for 10 min

B. E3MOM for 15 min (5 sets):
3 - 4 bar muscle ups / 3 3 3 4 4 reps
easy assault bike for the remaining time

C. Butterfly pull up practice for 30 min
- Progressions
- Attempts

D.Kipping HSPU
5 x 10 reps - abmat + 10 kg plates

2.JG SC 7.5.2018
A. 3 rounds:
- 8 ring swings
- 10 bottom of dip swings
- 10 HS pike compressions
- 20 wall facing HS shoulder shrugs

3.Conditioning
A. EMOM20, 5 rounds of:
1 min max cal bike - 5 x 12
1 min max cal row - 5 x 12
1 min max cal ski - 5 x 12
1 min rest
157/174

Total workouts of the week 10 hours, x 6

Metcon: ke, la
Aer: to, su, 30 + 60 = 90 min
Squat: 4415 kg

Gymnastics:
C2B -
Pull up 80
T2B 65
HSPU 105

MU ke -
BMU la 10
Bfly la
HSW ke, pe

Sleep 2/7, avg. 23:15

150 min

1.Skill, own
A. BMU practice for 15 min
- 1 2 2 2 3 = 10 reps
B. Bfly pull up practice for 15 min
- Progressions
- Attempts

2.Hard routine
A. E2MOM, 5 sets: Power snatch + OHS
30 35 40 42.5 45 kg

B. E2MOM, 8 sets: Snatch
Sets 1 & 2: 3 reps @ 60-65 %
Sets 3 & 4: 2 reps @ 70-75 %
Sets 5 & 6: 1 reps @ 80-85 %
Sets 7 & 8: 1 reps @ 90-95 %

C.Conditioning, 3 RFT:
25 pull up
15 HSPU
30 m (15 + 15 m) single arm OH walking lunge @ 25 lbs DB
Result: 16.28

3.Gymnastics from JG scaled competitor 5.5.2018
A. 3 rounds:
- 10 scap pull ups
- 10 scap push ups
- 7 ring rows w/ 3 sec. negative
- 30 s. floor plance lean w. ext rot.

B. 3 rounds:
- 25 supine leg raises
- 26 supine side to side leg raises
- 75 side raises on each side (25 arms, 25 legs, 25 both)

130 min

1.JG SC 2.5 & 4.5.2018
A. 3 rounds:
- 20 reps each LYTP
- 20 palm push ups
- 20 extensor push ups

B. Practice 10 min of forearm assisted HS hold

C. 2 rounds:
- 20 wall facing HS shoulder shrugs
- 20 alternating wf. shoulder taps
- 20 s. wf. HS hold

D. 3 rounds:
- 20 - 60 s. rings closed tuck front lever - 30 s.
- 10 ring support swings
- 10 bottom of dip swings
- 8 winging pull ups
- 30 s. UB L-sit hold
- 20 hollow rock
-20 supermans

2.CF JKL WOD 4.5.2018

30 min row
6040 m, 2.29.0/500 m
131/144

90 min

1.Skill
A. HSW practice for 15 min

2.JG SC 1.5.2018
A. 3 sets:
- 3-8 UB horizontal box assisted strict muscle up - 4 5 6

B. Complete:
- 5 x 5 ring swings
- 3 x 2 ring swing + 1 hips to rings
- 3 x (3 x 1 inverted kip to bottom of dip)

C. JG mobility

3.Conditioning
A. For time:
35 - 25 - 15 cal row
30 - 20 - 10 HSPU > abmat + 10 kg plates
30 - 20 - 10 T2B
Result: 17.10

100 min

1.Rehab/squat warm up
A. 1 round of:
- Monster walk 20/s.
- Bird dog 20
- G.med. w/band 20
- Dead bug 20
- Single leg KB DL 12/s x 12 kg

2.Strength
A. Back squat, 5 x 6 AHAFA

B. From JG 30.4.2018:
Strict weighted chin up, 10 x 3
10 15 15 15 15 / 15 15 15 15 15 kg

C. Hip thrust
10x60 10x65 10x65 10x65 10x65 kg

D1. Hamstring machine
3x10x35 kg
D2. Abduction
3x12x55 kg