Tuesday 30 Squat Clean for time 225 scale weight to 80% 1rm Thursday A. emom - Push Jerk TnG x 5 start 115# build 10# every min + 3 sets 80% 90% 100% Row 500m 25 box jumps or step up 24 20 CTB chin ups 20 wall balls 20 20 burpees rest 5mins Friday A. build to a 1rm wtd chin up supinated + 20min cap Row 3000 400 DU amrap MU Saturday A. snatch 2, 2, 2; rest as needed + 13min cap (if completed amrap snatch 195/115#) 20 snatch 75/55# 10 T2B 15 snatch 95/65# 10 T2B 12 snatch 115/75# 10 T2B 9 snatch 135/85# 10 T2B 6 snatch 155/95# 10 T2B 3 snatch 175/105# 10 T2B
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Monday
A. BS 3 sec neg and 1 sec pause at top 3, 2, 3, 2; rest 3mins B. close grip bench press same tempo as back squat ; 3, 3, 3; rest 3mins + 10min cap 60 wall balls 20# 40 KBS 2pd 20 burpees amrap MU Tuesday A. emom - 12mins odd - PS TnG x 3 start at 60% of 1rm add per set even - ring push up x 10 B. emom - 12mins odd - 5-7 push press TnG 95-115# even - 7-9 T2B C. emom - 12mins odd - DL TnG x 5 155# even - box jump 24 step down x 12 + 4 min cap 5 rounds for time 8 clean and jerks 95 35 DU rest as needed between emoms THursday 7min 80% effort 25 DU Row 200m 10 HR pushups rest 5mins 7mins 90% effort 5 SA DB power snatch 50-65 L 5 SA DB PS 50-65 R 5 CTB chin ups 8 GHD situp rest 10mins 7mins 97% pace effort Row 400m 10 burpee over rower Friday Go to OLY and do D or Do A, B, C and D A. build to a tough single SJ from rack B. emom - FS @20X1 x 2-3 65-70% of 1rm - 8mins focus on speed C. OHS @30X1; 3, 3, 3; rest 3mins D. wtd dip build to a tough double Saturday Five rounds of: 12 Deadlift 155# 9 Hang power clean 155# 6 Push jerk 155# Monday A. Close grip bench press - build to a 1rm B. Wtd Chin Up pronated medium grip - build to a 1RMstrict + Row 2K time trial Tuesday A. PC - build to a 1RM + 3 sets for time 40 DU 15 KBS 2/1.5pd 20 no push up burpee box jumps 20" 15 KBS 2/1.5pd AD 15 cals rest 10mins between sets Thurs 5 rounds for time: Row 1K 15 pull ups 15 thrusters - 75/50# 15 burpees Friday A. Push press x 1/PJ x 1/SJ x 2; rest 2mins x 5 B. emom - 12mins odd - incline DB bench press x 4-5 even - CTB chin up x 7-10 C. 50 HSPU for time If you can attend oly go and skip A Saturday A. SC 3, 3, 2, [2,] 1, 1; rest 2:45 build B. 35 front squats from the ground use 90% of heaviest double + AD 15mins Z1
The open starts in just two months. And yes, it is the Thursday after Mardi Gras.
Monday A1. Power Snatch 1, 1, 1, 1, 1; rest 1:00 A2. Back squat 3 sec neg. ; 2, 2, 1, 1, 1; rest 2-3mins ( do 1 snatch rest 1 minute, then 1 set of back squats, then rest 2-3 minutes) B1. CTB chin up 10; rest 10sec B2. Push press TnG 3-4; rest 10sec pull off the ground B3. CTB chin up 10; rest 3mins x 3 + 12min amrap descend pace each round get faster! Row 500m 10 OHS 120 5 MU Tuesday 3 sets 12 heavy russian swings AD 20 sec MAX effort rest walk 4 min between each set + 3 sets 5 TnG Deadlift heavy build per set Row 20 sec MAX effort rest 4 minutes between sets + 10 PC TnG 50-60% of 1rm 12 burpees rest 4 minutes between sets Thursday A. jerk balance - 5 sets of 3; rest 1 min - low load, high efficiency (http://www.catalystathletics.com/exercises/exercise.php?exerciseID=193) B. push press - build to a 2rm in max; not touch and go + 5 sets - change order per set keep sets even paced: rest 4 min btw sets Row 500m 20 wall balls 20# 10' target 50 DU 20 DB power snatch 65# alt hands per rep scale to about 75% of the heaviest dumbbell you can get over head minimum #50 15 GHD situps Friday A. Strict HSPU cluster 5. 4. 3. 2. 1; rest 20sec/rest 3mins between sets (kip if you have to, after strict HSPU fail B. 2 burpee MU every 30sec for 10mins scale to 1 + 10 rounds for time: 10 toes to bar 10 hand release push ups Saturday A. 2 sec pause or 1 1/4 squats 5x5; rest 2 min B. Hang squat snatch below the knee; 3, 3, 2, 2, 1, 1; rest 3 min + 3 rounds for time: 20 kbs 2pood 20 wall balls |
Brandon EckerThis blog will primarily serve those who wish to compete in CrossFit in some form. Archives
April 2017
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