Hello Thursday My Favorite!

Long Burn!!

A) 2000 Meter Row

Every 90 Seconds

5 Dumbbell Thursters

Rest 1 Min

B) 3 Rounds:

300 Feet Farmer Carry

15 Kipping HSPU

Rest 1 Min

C) 

1 Shuttle Sprints (30,60,90)

Sit Ups       50 40 30 20 10

Air Squats   50 40 30 20 10

Coaches Switch out different variation of core movements each round

Strength:

A) Push Jerk

5,4,3,3,2,1 @90% for 1

A) Single Arm DB Snatch

3,3,3,3,3,3 Each Arm

Rest 60-90 Seconds

Work:

800 Meter Run

30 Wall Balls

15 Kettlebell Swings

15 DB Push Press

600 Meter Run

20 Wall Balls

15 Kettlebell Swings

15 DB Push Press

400 Meter Run

10 Wall Balls

15 Kettlebell Swings

15 DB Push Press

Finisher:

3 Rounds:

30 Second Active Hang

30 Second Plank

30 Second Rest

Skill

Muscle up progressions

Strength

6 rounds

100 meter sprint
15 pull ups

Conditioning

3 rounds
30 second squat hold
30 air squats
20 hannibal squats (narrow/feet together)
10 cossack squats

Rest 2 minutes

3 rounds

30 seconds atomic sit ups
30 seconds hollow hold
30 seconds shoulder taps
30 seconds v ups
30 seconds mountain climbers 

rest 60 seconds between rounds

Max plank hold immediately after 3 rounds are done

Strength:

Using 60-70% of your power clean from last week.

EMOM on for 10 Mins

1 Hang Power Cleans

2 Front Squats

1 Squat Clean

Work:

Part A) EMOM for 6 Mins

8-10 Cal Row Sprint

Part B)

EMOM for 10 Mins:

3 Deadlifts

3 Box Jumps

3 Burpees

Finisher:

Max Burpees in 90 seconds.  

Hey everyone, so we've been working on Olympic lifts for a couple weeks now and I hope it has been helping. I'm going to continue with this for the time being and hopefully get some more people in who would like help. I've really been drilling in the starting position every weekend so I'm going to shift gears a little bit and work on pulling power for the clean. Then we will work towards a 1RM power clean. 

4x4 clean deadlift

4x4 clean pull

4-4-3-3-2-2-1-1-1-1 until you hit 1RM power clean