WL
Clean and jerk 5-5-5-5-5 reps
Conditioning
12'AMRAP
2 Clean&Jerk
4 HSPU

10-9-8-7-6-5-4-3-2-1 reps of
deadlift @50/35
front squats @50/35
shoulder to overhead @50/35
every 3min 5 burpees

4 rounds of:
10 Hollow Rocks
20 Mountain Climbers
max effort Hanging L-Sit Hold

Score: total time L-sit Hold

135 min

1.Own skill
A. HSW practice for 10 min

2.JG SC 20.3.2018
A. 3 rounds:
60 s. kneeling thoracic twist/side
60 s. shoulder flexion pulses
60 s. passive hang
10 kip swings

B. Butterfly skill, complete:
3 x 10 box assisted bfly pu
4 x 10 single leg box assisted bfly pu
4 x 5 single leg jumping box assisted bfly pu
1 x max set of bfly pull ups - attempts

C. Own additional EMOM:
1) 6 C2B
2) 8 HSPU

3.ATP workout 21.3.2018

A. 20min EMOM:
1 Power Snatch @75-85% and 20 DU > 35 kg + 15 DU
Both movements on the same minute.

Rest 5min

B. 10min EMOM:
1) 20-25 Wallball / 20 @ 14 lbs
2) 1-3 Rope Climb / 1

Rest 3min

C. For time:
15-12-9
TTB
Box over Jump

Result: 4.27
Total time: 44.27

#Strength
6x1 of:

• BB incline bench press

7 x 3 -o tempaus

16 min EMOM

Odd minutes 14 wallball shots
Even minutes Practise bar MU/ chest to bar pull up / pull up / eccentric pull up

Start Bar MU with thick rubber band. When you get bar MU, move to thinner rubber band

Tuesday 19 th June 2018

SNATCH

Performance
Every 90 Seconds x 10 Sets:
Snatch

Use the first few sets to build, with the goal of making 3-5 reps at about 90% of last week’s heaviest successful weight.

Fitness
Every 90 Seconds x 10 Sets:
2 Snatch Deadlifts (3 seconds down) + 1 Power Snatch + 1 Overhead Squat

If you’re newer to the lifts, then choose the Fitness option and work on pulling strength from the floor and a more controlled Overhead Squat. Use the first few sets to build with the goal of making 3-5 sets at about 90% of last week’s heaviest successful weight, which should be a weight that allows you to hit perfect positions.

Post loads to comments.
Exposure 2 of 8

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AMRAP 9 Minutes:
18 Kettlebell Swings 32/24kg
9 Box Jumps 24/20″

Post rounds, reps, and Rx to comments.

Deadlift
5x3

Deadlift 2x15