STRENGTH
3 x 21 Rep Max
Front Squat
Behind the neck snatch-grip press
Snatch Grip Deadlift
Bench
If you fail 1 set --> drop to 15 rep max
METCON 1
18 Minute clock
21 OHS 95/65 Must be strung ---> 250 M Row
if you fail to string 21 drop to 15, if you fail at 15 drop to 12, if you fail at 12 drop to 9....
METCON 2
5 Minute Max DU
Every fail 5 burpees as fast as you can... don't game... it is meant to destroy your lungs
SKILL
practice legless rope climbs
practice toes to hands on rope to minimize pulls to top
STRETCH
Look on wall posters and work ankle mobility
OLY:
Tall Cleans (absolutely no knee / hip movement) shrug and pull-under
10 at heaviest weight.
Aim-50-70-85- bench
ReplyDelete93-123-143 DL
6 Rds@ 21 per round +13 in 18 mins then 21 full in 18:26
Andrea- 65-75-85 bench
93/110/120 DL
1-2 ->21
3->20
4-6->15
Giulia 50-70X17 70X15 Bench
93-123-143 DL
6 Rds
1@21
3@15
2@12
5 Minutes of DU---NO score...
Front Squat: 125 (21 reps), 145 (19 reps), 155 (15 reps)
ReplyDeleteSnatch Grip Push Press: 85 (21 reps), 105 (21 reps), 115 (21 reps)
Cash out: 10-9-8-7-6-5-4-3-2-1 of Thrusters (95 lbs) and Toes-to-Bar - 19:05
Bench Press: 100 (21 reps), 110 (21 reps), 120 (15 reps)
DeleteSnatch Grip Deadlift: 145 (21 reps), 175 (14 reps - lost grip), 175 (15 reps)