08-02-18

08-02-18

  • 7th Feb 2018
  • Kevin Tran

MONDAY

A. Snatch Technique Work
EMOM x 12
1 Snatch Pull + 1 Snatch High Pull + 1 Squat Snatch

B. For Time

COMP
21-15-9
Snatches @ 50kg/35kg
Box Jumps @ 24/20″

RX
21-15-9
Snatches @ 40kg/30kg
Box Jumps @ 24/20″

FITNESS
21-15-9
Snatches @ Scaled Weight
Box Step Ups

TUESDAY

A. Warm up for pull ups/kipping

B. Pull Up Tester – 10min – pick one of following prescription based on appropriate level
• 2 attempts at MAX unbroken set of Kipping/Butterfly pull ups, whatever you can get more in, rest atleast 3 minutes between attempts.
• 2 attempt at MAX unbroken strict pull ups, rest atleast 3 minutes between attempts.
• 2 attempt at MAX unbroken banded pull ups, rest atleast 3 minutes between attempts.

C. EMOM x 20

COMP
#1 – 12 Burpees
#2 – 7 Hang Powercleans TnG @ 60kg/40kg
#3 – 7 Push Jerk @ 60kg/40kg
#4 – 30 second dead hang
x 5 rounds

RX
#1 – 10 Burpees
#2 – 7 Hang Powercleans TnG @ 50kg/35kg
#3 – 7 Push Jerk @ 50kg/35kg
#4 – 30 second dead hang
x 5 rounds

Fitness
#1 – 6-8 Burpees/Nurpees
#2 – 7 Hang Powercleans TnG @ weight of choice
#3 – 7 Push Jerk @ weight of choice
#4 – 30 second dead hang
x 5 rounds

C. Pronated Grip Barbell Curls 6 reps x 4 (less reps, go heavier)

 

WEDNESDAY

A. Build to NEW 3RM Front Squat

B. For Time:
30 OH Walking Lunges @ 20kg plate/10kg plate
30 Knees to elbows // Hanging Knee Raises
30 sit ups
30 cal row
30 sit ups
30 knees to elbows // Hanging Knee Raises
30 OH Walking Lunges

THURSDAY

A. Jefferson Curl Hold on a box with a weight for 30-45sec x 2 in warm up

B. Push Up / Dip Tester – 10min – pick one of the following prescription based on appropriate level
• 2 attempts at MAX Strict Ring Dip Test, rest 3 minutes in between attempts
• 2 attempts at MAX Strict Push Up Test, rest 3 minutes in between attempts
• 2 attempts at MAX Strict Box Push Up Test, rest 3 minutes in between attempts

C. 26min Partner AMRAP – YGIG shared workload (except for the plank hold)
1km row
50 Hand Release Push Ups
50 Ball Slams
50 Cal Bike
50 Sand Bag Squats
1 min plank hold each (can do this at same time)
1km ski

FRIDAY

A. 10min build to 1RM Clean and Jerk

B. DB Snatch Technique Overview

2017 CF OPENS MONSTER MASH TESTER
For Time

COMP
2 rounds of:
20 DB Snatches @ 22.5kg // 15kg
15 Burpee Box Jumps
Straight into 2 rounds of:
8 Power Cleans @ 70/50kg
8 C2B Pull Ups
Straight into 2 rounds of:
15 / 10 cal row
15 / 10 HSPU

RX

2 rounds of:
20 DB Snatches
15 Burpee Box Jumps
Straight into 2 rounds of:
8 Power Cleans @ 60/40kg
8 Pull Ups
Straight into 2 rounds of:
15 / 10 cal row
15 / 10 HSPU (abmats)

Fitness

2 rounds of:
20 DB Snatches
15 Burpees
Straight into 2 rounds of:
8 Power Cleans @ weight of choice
16 Ring Rows
Straight into 2 rounds of:
15 / 10 cal row
15 / 10 Seated DB Strict Press