WEIGHTLIFTING

Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 4 sets
Power snatch + OHS (2 sec pause in bottom of OHS and snatch) x 5 sets
Push press + jerk behind neck + jerk (5 sec hold in split) x 5 sets
Jerk dip squat – 5 x 3

STRENGTH

5 rounds for load:
Power Clean + Front Squat + Clean

Back Squat, 7-7-7+
These are percentage based squats. Percentages will be on the whiteboard.

CONDITIONING

21-15-9 reps for time of:
Kettlebell Swing, 53/35
Knees-to-elbow

WEIGHTLIFTING (7am)

Your choice of warm-up series x 3 sets
Snatch – (75%x2, 80%x1, 85%x1) x 2
Clean & jerk – (75%x2, 80%x1, 85%x1) x 2
Pause back squat (3 sec pause) – 3 x 2 with last week’s weight

WOD (8am)

Complete for time:

“BEAU”

Row 2.1 Kilometers
27 Clean & Jerk, 135/85
6 Muscle ups
13 Handstand push ups

Beau Williams, son of Josh and Lainee Williams was born on 30 April 2013. He was born prematurely at 27 weeks 6 days at 2 lbs 1 oz and was 13 1/2 inches long. Beau is currently at Woman’s Hospital in the NICU and doing very well. Please keep the Williams family in your thoughts.

WEIGHTLIFTING

REST DAY

Strength WOD

Power Snatch, 15 mins to build to a Heavy Single

Every minute on the minute for 15 mins.

2 Hang Power Snatch @ 65% of HS

Every 30 secs for 5 mins.

3 Snatch-grip deadlift @ HS

WEIGHTLIFTING

Warm-up series – 2 snatch long pull + 2 overhead squat + 2 Sots press x 3 sets
Snatch – 65% x 3 x 4
Snatch pull – 3 x 3 – use weight from last week’s segment pulls
Snatch push press + OHS – 4 x 2+1

STRENGTH

5 rounds for load:
5 Push Press + 3 Push Jerk + 1 Split Jerk

SKILL

Kipping HSPU practice

Oh and BTW…We miss seeing those faces to the right.

WEIGHTLIFTING (7 am)

Your choice of warm-up series x 4 sets
Snatch – after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
Clean & jerk – same as snatch
Pause back squat (3 sec pause) – 3 x 3
Back squat – 85% of your pause squat weight x 5 x 3

WOD (8 am)

Tabata Double Unders (Skill Warm-up)

Complete for time:
50 Mountain Climbers
40 Box Jump, 24/20
30 Kettlebell Swing, 53/35
20 Knees-to-elbow
100 step, Overhead Walking Lunge, PVC
20 Knees-to-elbow
30 Kettlebell Swing, 53/35
40 Box Jump, 24/20
50 Mountain Climbers

WEIGHTLIFTING

Rest Day or complete tomorrow’s work if you can’t get it in tomorrow

CONDITIONING

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds
of rest where the first 8 intervals are pull-ups, the second 8 are
push-ups, the third 8 intervals are sit-ups, and finally, the last 8
intervals are squats. There is no rest between exercises.