300113 Среда

1.  Clean Ladder

Warm up as needed then begin with 70kg and add 5 kg every minute. 

Continue as long as possible.  If you miss you are done - treat this like a competition ladder.

2.  Front Squat 

2RM

3.  The Admiral

3 RFT:

20 Burpee Pull ups 

20 Front Squats, 60kg

20 Box Jumps, 60sm

280113 Понедельник

1.  Snatch Complex

Power Snatch + Squat Snatch, work up to max set

2.  Overhead Squat

1.  2RM

2.  Max reps with 90% of 2RM

3.  3 RFT:

4 Snatches, 50-55kg Power or squat is ok.

12 Pistols - 6/side, alternating

20 TTB

4.  Run

4 x 400m, on the 3 minute

250113 Пятница

1. Squat/Power clean  tech work 15-20 min.

+

2.  Cindy

AMRAP 20 of:

5 Pull ups

10 Push ups

15 Squats

230113 Среда

1.  Power Clean

3RM, TnG

2.  21-15-9

Deadlift, 100kg

Box Jump, 70sm

3.  3 RFT: 

20 GHDSU

30 Cal Row

60 Double Unders

2101113 Понедельник

1.  "Jake the Snake"

15-10-5

C2B Pull-ups

Squat Clean Thruster 50-55kg

2.  Snatch

OTM 6

3 reps - 50-55kg

3.  Clean and Jerk

OTM 6

3 reps - 60kg

4.  Front Squat 

OTM 6

3 reps - 70-75kg from the ground, no racks

5.  Burner

3 RFT:

8 Wall balls

8 TTB

8 Push Press 40kg

8 Jumping Split Squats - Demo, Every jump counts as 1 rep.  Back knee must touch the ground.  Must get full extension in the air.

180113 Пятница

1.  Snatch Complex

1 Power Snatch + Hang Squat Snatch + Squat Snatch + OHS - work up to a max set.

2.  Front Squat

3 RM

10RM

3.  4 RFT:

10 Squat Snatch, 50-55kg

10 TTB

4.  GOAT TRAINING
Handstand Push ups
OTM x 14
5 HSPU - strict

160113 Среда

1.  Jerk

5 x 1 across.

2. Clean Pull

5x2 80-85kg

3. AMRAP 3

3 PCl  60kg

6 HR Push ups
9 squats
x 5 
Rest 1 min b/t sets