“Squeeze lemons, make lemon juice!”
MOVIN
10 RNDs alternating with a Partner
10 Bench Press
10 Box Jumps
200m Run
– One partner works at a time.
-Pick a weight can do 10 unbroken when fresh.
– One partner will spot the other.
– Other partner can do plank or sit-ups while other works.
E2MOM X 4 Rounds
1: 400m Run
2: 5 Pull-ups + 10 Push-ups + 15 Air Squats
3: 250/200m Row + 15 Sit-ups OR GHD sit-ups
4: 10/8 Bike + 10 Ring Rows
Get 2 sets 5 Jumping Back Squats
10-8-6: BB-30%-40% – regular back squat
3 Jumping Back squat
5-5: 50%-50% Jumping
50% of Front Squat
Aim for speed out of the bottom and maximal force production. (height)
AMRAP 10min
5 Box Jumps
10 Push-ups
15 Sit-ups
Clean & Jerk singles up to your Opening weight – 80%-85%
%: 55-65-70-75 / 80-80-80
Time to reduce accumulated fatigue as much as possible while maintaining strength, speed and technical precision. It is not a time to get stronger, faster, or technically better—that work is already done. The idea is to be able to access all of that existing ability for the meet.
Deload but stay primed.
Weightlifting Meet is this Saturday so stay light and focus on speed, elbow lockouts, and hitting positions.
Sign-up if you have not.
90 DU
30 KBS – Russian
30 KB Push Press (53/35#)
20 TTB
30 KB Push Press (53/35#)
30 KBS – Russian
90 DU
Split up the KB Push Press evenly into 15 Right / 15 Left
Scale Single Unders to 120
Snatch singles up to your Opening weight – 80%-85%
%: 55-65-70-75 / 80-80-80
Time to reduce accumulated fatigue as much as possible while maintaining strength, speed and technical precision. It is not a time to get stronger, faster, or technically better—that work is already done. The idea is to be able to access all of that existing ability for the meet.
Deload but stay primed.
Weightlifting Meet is this Saturday so stay light and focus on speed, elbow lockouts, and hitting positions.
Sign-up if you have not.
Alternating EMOM x 16min
m1: 15/12c Row
m2: 15 Burpees
16 Rounds total = 16 points
1 point for every full round completed within 1min
2 Weeks out: Build to hit previous 1RM better than week 1.
– Elbow lockouts are the only thing that matters to the judge.
– Lockouts more important than squat depth.
%:
1×1: 55.65.75.85
2×1: 90.95.100.100
With a Partner …
100 Wall Balls
50 Burpees Over Bar – lateral
30 Clean and Jerks (155/105, 95/65)
Follow the order of movements, completing the WBs before the Burpees…etc.
One partner is always working.
For Time.
800m Run
80 DU
40 DB Snatches (50/35)
400m run
40 DU
20 DB Snatches
200m Run
20 DU
10 DB Snatches
With a partner…
6 RNDs
250/200 Row
10 Weighted Push-ups
6 RNDs
15/12c Bike
20 KBS
6 RNDs
200m Run
10 Weighted Pull-ups
Alternate full rounds with partner.
Can use Weight Vests or hold weights.
OR
Push-ups: 25 / 10 Pound plate on upper back.
Pull-ups: Hold 20/10 DB between feet
3 X 3 @ 80%
PAUSING Front Squat
3s Pause in the bottom DEAD STOP
Drive out of the hole.
Squat to Clean depth.
%: 50.60.70.75 / 80.80.80
6: No Pause
4: Slow Decent
3: Slow Decent
2: 3s Pause
10 RNDs
10 Front Rack Lunges (75/55, 45/35))
35 Double Unders / Singles
Find a 3RM in the split jerk. This will be less than your max because of the need to re-rack and re-organize. However, it’s a good drill to focus hitting 3 consecutive lifts.
Big Breathe and Stay Braced.
27-18-9
Row cals.
Shoulder to Overhead (115/85, 75,55)
Row conversion for today. Male/Female:
27/21
18/14
9/7
