Monday
A. Clean and jerk skill work. B. 10 min to build to today’s heavy single clean and jerk. *treat this like an EMOM, take 1-2 attempts each min to a heavy single. C. AMRAP 5 min: ‘DT’ 12 deadlift, 9 hang power clean, 6 push jerk
November 2016
Saturday and Sunday
Saturday 8-10a: Open gym/CF lift off 10a: Starting Strength week 1/day 2 11a: FREE community workout! Sunday Rest day!
Saturday and Sunday Read More »
Friday
A. Rope climb skill work. B. 5, 2-minute rounds of: 12-ft. rope climb, 3 ascents Row for calories Rest 3 minutes between rounds. Post calories rowed each round
Thursday
Gymnastics skill development: A. Pistol progressions 1. https://gymnasticswod.com/content/pistol-progression-pt1 2. https://gymnasticswod.com/content/pistol-progression-pt2 3. https://gymnasticswod.com/content/pistol-progression-pt3 4. https://gymnasticswod.com/content/pistol-progression-pt4 B. Strict toes-bar progressions https://www.powermonkeyfitness.com/videos/bar-dynamic/strict-toes-bar-spot
Wednesday
A. Deadlift mechanics/setup/warmup B. Deadlift 5-5-5-5-5 reps *increasing each set of 5 to a solid heavy 5, shoot for 75+% by set 5 or earlier. Post loads for each set.
Tuesday
A. Snatch skill work: Burgener Warmup B. EMOTM x 15 min: 3 pos. snatch- above knee/below knee/floor building in weight ~Every other min.
