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

 

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