15 December 2017

Saturday, 12.16.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch 60x2 70x2 80x2 85x2 90x2 95x1

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk 60x2+1 70x2+1 80x2+1 85x2+1 90x2+1 95x1+1
Clean Pull 100 (cln)x2 105x2x4
Back Squat Heavy Single (90(HS)x1, 95(HS)x1, 100(HS)x1)x3

14 December 2017

Friday, 12.15.17:

Skill/Strength
Muscle Up
3 Rounds
24 Straddle Hollow Body Rocks
5 Table In and Outs
Then
15min Banded Muscle Up Transitions

WOD
FT
Prison Burpees
20-1 Ladder
20 burpees
Walk 5m, turn around
19 burpees
Walk 5m, turn around
18 burpees
Walk 5m, turn around
17 burpees...

13 December 2017

Thursday, 12.14.17:

Skill/Strength Reps x Sets
Back Squat 90% x 5 x 4
Rest 2min b/w sets

WOD
FT
21-15-9
Power Snatch #135/95
Toes 2 Bar

12 December 2017

Wednesday, 12.13.17:

Skill/Strength
20min to find:
Max Height Box Jump

WOD
5 RFQ
1 Long Hollow Wrist Walk
1 Long Hollow First Knuckle Push Up
1 Long Hollow Wrist Rock
1 Long Hollow Fingertip Walk
12s Headstand
10s Standing Static Shoulder Extension (light wt)
3 V Ups
30s Pike Lean

11 December 2017

Tuesday, 12.12.17:

Skill/Strength
Front Squat 65% x 5 x 5
Rest 2min b/w sets

WOD
FT (17min cap)
400m Run
12 Clean #185/130
400m Run
9 Clean #185/130
400m Run
6 Clean #185/130

10 December 2017

Monday, 12.11.17:

Skill/Strength Reps x sets
Shoulder Press 90% x 3 x 3
Rest 2min b/w sets

WOD
4 RFT (20min cap)
40 Double Under
10 Pull Up
10 Goblet Squat #53/35
10 KB Clean & Jerk (5ea) #53/35
20 KBS #53/35

08 December 2017

Saturday, 12.9.17: Red Rum Barbell Club

Snatch
Snatch Warm Up: 2 snatch long pulls + 2 OHS + 2 squat snatch press + 2 snatch drops + 2 tall snatches x 3 rounds
Snatch Heavy Single 85(HS)x2x4

Clean & Jerk
Clean & Jerk Warm Up: 2 clean long pulls + 2 front squat + 2 clean drops + 2 tall clean + 2 press + 2 push press + 2 jerk BTN + 2 press in split x 3 rounds
Clean & Jerk Heavy Single 85(HS)x(2+1)x4
Snatch Pull 105 (sn) x2x5
Back Squat Heavy Single (90(HS)x1, 95(HS)x1, 100(HS)x1)x3