June 7th, 2016

A. Five sets of:
Snatch Grip Behind the Neck Push Press
*Set 1 – 3 reps @ 70% of 1-RM Snatch
*Set 2 – 3 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 80+%
*Set 5 – 2 reps @ 80+%
Rest as needed

B. Seven sets of:
Power Clean w/ 2 Pauses (@ 1″ off the ground and top of knee)
*Set 1 – 2 reps @ 50% of 1-RM Power Clean
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 reps @ 70%
*Set 5 – 2 reps @ 70%
*Set 6 – 2 reps @ 80%
*Set 7 – 2 reps @ 80%

C. Three sets of:
Jerk Balance x 3 reps
(focus on driving the hips straight down here)

D. Ten sets of:
Snatch Lift Off
*Set 1 – 3 reps @ 50% of 1-RM Snatch
*Set 2 – 3 reps @ 60%
*Set 3 – 3 reps @ 70%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 80%
*Set 6 – 3 reps @ 80%
*Set 7 – 2 reps @ 90%
*Set 8 – 2 reps @ 90%
*Set 9 – 1 rep @ 100%
*Set 10 – 1 rep @ 100%

+
15 Minutes @steady effort:
Uneven Carry x 100 Meters*
20/15 Calorie Assault Bike
6/4 Strict Pull-ups @21X1

*For the uneven carry, hold a 53/35 lb kb in farmers carry on one side and a 50/30# Medball on the shoulder on the other side; switch positions at 50 meters. This can be scaled up slightly using a 28k & Sandbag for the men, or a 20kg/40# ball for the women.

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6 Comments

  1. A. 88/93/103/113/118
    B. 83/103/118×3/138×2
    C. 83/103/113
    D. Based off of 125
    E. 4 rds + 14 cals
    This went better than expected! I’m getting more consistent with maintaining more RPMs on the ass bike.

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  2. A. 135,140,150,155,165
    B. 135,140,165,165,165,190,190
    C. 95,135,135,140,140,140,150,150,165,165
    D. 4 rounds plus a bit of the walk
    Used a 28kg bell and the 70 pound log wreck bag.

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  3. A. 145, 155, 165, 185, 200
    B. 135, 160, 185, 185, 185, 215, 215
    C. 135
    Should have started a bit lighter
    D. 135-205
    Didn’t mess with the percentages too much math
    +
    3 rounds + 100m + 9 cals
    Used 26kg and one of the ball bags
    Probably could have picked it up on the bike here

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  4. A. 130-185
    B. 115-185
    C. 95-185
    D. 4 rounds + 1 cal
    Used 28kg and 70lb wreck bag. This felt good. Kept a good but steady pace so that I didn’t need to take any rest between movements. Rpms stayed consistently at 70, which, now that I think about it, is an improvement. I think a few months ago I was trying to stay in the 62-65 range and it fluctuated a lot. I definitely don’t hate the bike as much as I used to. 🚲

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  5. A. 150-215
    B. 135-215
    C. 135/145/155
    D. 135-215
    E. 4 rounds + 50 m w/ 28kg and 70# bag.

    Felt good here. Moved at a good challenging pace. Came out too slow round one, but picked it up from there.

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