09-02-18

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

08-02-18

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

06-02-18

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)

05-02-18

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

01-02-18

A. Hamstring stretch focus – inch worms full gym length

B. Dip Progression Work – pick one of following prescription based on appropriate level

• Kipping Ring Dips 10 – 15 x 5

• 1-3 Strict Ring Dip EMOM x 10

• 5-10 Banded Ring Dips EMOM x 10

• Strict/Box Push Up 3-8 reps EMOM x 10

C. 20min Partner AMRAP – 1 person working at a time, shared workload
1km row
50 Partner Wall Balls (throw to each other)
6 KB DLs straight into 2 lengths farmer’s carry (2 hands) – heavy
50 partner Wall ball sit ups (face each other hand each other wall ball each rep)
6 KB DLs straight into 2 lengths farmer’s carry (2 hands) – heavy

30-01-18

A. Pull Up Progression Work – pick one of following prescription based on appropriate level

• 10–15 Butterfly/Kipping Pull Up x 5, rest 2min
extra work: if finish early, do 3 sets of 3-5 weighted strict chin ups

• EMOM x 10
1-5 Strict Pull Up/Chin Up
1-3 reps Pull/Chin Up Negative @ 8-10 sec negative down to full extension

• 5-10 Banded Strict Pull Up
1-3 reps Pull/Chin Up Negative @ 8-10 sec negative down to full extension
rest 2min x 5 sets

• 12 Lat Pull Downs + 8-12 tough ring rows
extra work: 1-3 Chin Up Negative or Holds
rest 2min x 5 sets

B. EMOM x 16

COMP
#1 – 15/10 cal row
#2 – 10 Hang Power Cleans TnG @ 50kg/35kg
#3 – 10 Push Press @ 50kg/35kg
#4 – 30 second dead hang
x 4 rounds

RX
#1 – 12/8 cal row
#2 – 10 Hang Power Cleans TnG @ 40kg/30kg
#3 – 10 Push Press @ 40kg/30kg
#4 – 30 second dead hang
x 4 rounds

Fitness
#1 – 5-10 cal row
#2 – 10 Hang Power Cleans TnG
#3 – 10 Push Press
#4 – 10-20 second dead hang
x 4 rounds

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