Saturday, June 1, 2019

Saturday, May 18, 2019

Murph next Saturday.

3 Rounds for Time of:

800m Run

15 Clean & Jerks

Barbell Weight:  

Set 1:  95/65#

Set 2:  115/85#

Set 3:  135/95#

Oly 5-21-19

1.  3-Pause snatch (knee-thigh-catch)
Every 2min x6 sets:  2 reps

2.  Snatch
3x3 @ 65%
3x2 @ 70%
3x1 @ 75%

3.  Build to a  heavy single

Saturday, May 4, 2019

1. Every 3:00 x5 sets:
500m / 400m Row
*if you know your average 2k pace, try and hold 2k pace -5 seconds

2a.  AMRAP3:
18/13 Calorie Assault Bike
10 Burpees Over Barbell
Max Hang Power Cleans (95/75#)

Rest 3:00, then go to 2b:

2b.  AMRAP3:
21 Box Jump Overs (24/20")
15 Push Jerks (115 / 80#)
9 Pull-ups OR Max Muscle-ups

Rest 3:00, then go to 2c:

2c.  AMRAP3:
400m Run Buy-in, then:
3 Power Cleans + 3 Thrusters

Rest 3:00, then repeat.

Olympic weightlifting 5-3-19

1. On the 1:30 x6 sets:
BTN Power Jerk + OHS +
Heaving Snatch Balance + OHS

2. On the minute x10:
Evens: 3 position power snatch
Odds: 3 position squat snatch

3. Build to a heavy snatch for the day.