Kategori: Okategoriserade

v 49 2/12 A. Take 20 minutes to build to today’s 1-RM Snatch B. Four sets for max reps/calories of: 60 seconds of Assault Bike (for calories) 30 seconds of Power Snatches (61/43 kg) Rest 3 minutes 3/12 A. Front Squat *Set 1 – 4 reps @ 65% *Set 2 – 3 reps @ 75% […]

v 48 25/11 A. Every 2 minutes, for 10 minutes (5 sets) of: Bench Press x 3 reps @ 21X1 Rest 45-60 seconds Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, […]

V 47 18/11 A. Every 2 minutes, for 20 minutes (10 sets): Hang Snatch + Snatch Build over the course of the 10 sets to today’s heavy complex. B. Three rounds for time of: 400 Meter Run 15 Overhead Squats (61/43 kg)   19/11 A. Three sets for max reps of: 45 seconds of Concept […]

V 46 11/11 The Three Wise Men Tribute “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 10 Burpees Over the Barbell (Elite = 84/57 kg, RX = 61/43 kg, Scaled = 43/29,5 kg) Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as […]

V 45 4/11 A. For the following 18 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every minute on the minute, for 4 minutes (4 sets): High Hang Snatch x 2 reps @ 50-65% of […]

v 44 28/10 A. Take 20 minutes to build to today’s heavy Push Press B. Complete as many rounds and reps as possible in 12 minutes of: 4 Strict Handstand Push-Ups 8 Strict Pull-Ups 12 Alternating Pistols 29/10 A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial […]

v 43 21/10 A. Every 2:30, for 15 minutes (6 sets) of: 3-Position Snatch (high hang, mid-thigh, from the floor) Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics. B. For time: 40/30 Calories of Assault Bike (or Rowing) 30 Power Snatches (52/34 kg) 20 Toes to Bar […]

V 42 14/10 A. Three sets for max reps of: Unbroken Shoulder Press @ 80% of bodyweight Rest 15 seconds Unbroken Strict Pull-Ups Rest 3 minutes Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.   B. For […]

V 41 7/10 A. Take 10-15 minutes to built do 85% or more of your 1-RM Back Squat, and then… B. Every 3 minutes, for 9 minutes (3 sets): Back Squat x 2-3 reps @ 30X1 C. Against a 2-minute running clock, perform the following: 15/10 Calorie Assault Bike or Row 250 Meters Max Reps […]

V 40 30/9 A. Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 6 reps @ 80% *Set 4 – 6 reps @ 90% *Set 5 – 4 reps @ 95% *Set 6 – 2 reps @ 100% Rest 2 – 3 minutes between […]