OPT: Wk 19 Day 2

Wednesday 5-22

A. Power Snatch, tough single fast
135-155-175-185
B1. 5 Burpees AFAP
B2. Row 500M @ 85%, rest 2 min x 3
As Rx'ed
+
17 min AMRAP:
40 Burpees
30 Snatch, 75#
30 Burpees
30 Snatch, 135#
20 Burpees
30 Snatch, 165#
10 Burpees
161 Reps

OPT: Wk 18 Day 3

Friday 5-17


A. TnG power snatch; 3 reps on the min for 10 min (50-65% 1rm)
105x3-115x3-125x2-135x2
B. Bench press; build to a 3rm in 3 attempts
135x10-245x5-325-350-365
+
90 seconds max reps power clean and jerk 135/95# rest 30 seconds
18
90 seconds max reps hand release burpees rest 30 seconds
23
+
5 Rds:
10 TnG Box Jumps, 20"
Prowler Push D/B, 100#
rest 3:1

OPT: Wk 17 Day 2

Wednesday 5-8

A. Power snatch; build to a max
135-155-175-185-195-200-205
B. Power clean; build to a max
205-225-240-255-270FF-265-270
C. Amrap power cleans in 3 min @85% of B
235x1+FF -(bloody thumb)- 205x15
D. Weighted back extensions @2022, 8-10x3; rest 90 seconds
25-35-45

OPT: Wk 15 Day 3

Friday 4-26

A. Power clean; build to a tough single
225-245-265-280 (F-F)-270 (F-F)
B. 3 min max reps power cleans @85% of A
225 x 11 + 6 misses/high pulls, grip/front rack
+
10-->1 unbroken ladders
Power snatch 95/55#
box jumps 24/20
8:18

pretty sure I repeated the round of 4

OPT: Wk 13 Day 1

Monday 4-8

A. Pause above the knee power clean 2, 2, 2, 1, 1, 1; rest 3 min
225-235-245-255-265-275 (PR for HPC &/or PC)
B. Power snatch from high blocks; build to a tough single
180 - power snatch
+
Crossfit open workout 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible
72 reps

OPT: Wk 11 Day 2

Wednesday 3-13

A. Pause above the knee power clean 2, 2, 2, 2, 2; rest 3 min

215-220-225-230-235

B. Power snatch; build to a tough single

135-155-170-185-200

 

+

10-8-6-4-2

Power clean 185/115#

Bar facing burpees

4:33 (5:41 on Wk 2 Day 3, 1-11)

OPT: Wk 10 Day 2

Thursday 3-6

A. Squat clean; 3, 2, 1, 3, 2, 1; rest 3 min

200-210-220-215-225-235
255-270 (+10# PR)

+

5 rounds for time:

7 power snatch 145/95#
14 pistols (alt'ing)
7:45

OPT: Wk 9 Day 2

Wednesday 2-27

A. 10 sets of 3 unbroken muscle ups NOT for time

off knees

+

"Grace"

30 Clean & Jerks 95/65
1:18

-Rest 5 min

50 power snatch for time 95/65

3:59

 

-Rest 10 min

3 min airdyne for max calories

49 Burpees

OPT: Wk 8 Day 3

Friday 2-22

A. Back squat with chains 2, 2, 2, 2, 2, 2; rest 2 min

(1-1/4) 365-380-390-400-410-420

B. Squat snatch 1, 1, 1; rest 2 min

150-155-160

+

For time:
75 power snatch 75/55
50 burpees
8:41

OPT: Wk 4 day 2

Wednesday 1-23:

A. Squat snatch; 2 reps x14 sets @55-75% 1rm; rest 45 seconds bw sets

95x3-105x3-115x3-125x3-135x2

B. 12 muscle ups for time x4; rest 4 min

1:30-1:20-1:25-1:35 (off knees)

+

10 rounds for time:
2 power snatch @85% 1rm (150)
10 knees to elbow
9:48

OPT: Wk 1 Day 3

Friday 1-4

Day Three: being

A. Deadlift 3, 3, 3; rest 2 min
475-500-520
B1. Power clean 3, 2, 1; rest 2 min
225-235-245
B2. Bench press 3, 2, 1; rest 2 min
295-315-350
C1. Push press 6, 6, 6; rest 10 seconds
C2. Push jerk 12, 12, 12; rest 10 seconds
C3. HSPU; 20 for time x3; rest 4 min (HSPU+Chins)
135-155-165
+
5 rounds for time:
5 power snatch @ 80% 1rm (160#)
10 GHD sit ups
8:17

Wk 3: Snatch & Back Squat ME/PM + IWT

Friday 11-9

Snatch - 80% x 1 x 5
95-110-125-140x1x5
Back Squat - ME/PM, 8-5-3-1-1-1-5
285-390-450-475-475-475-390
+
IWT
5 Power Snatch, 140
Run 400M
20 Sledge Hammer
rest 2-3 min x 3
+
2 Sets:
10 DH Pull-ups
20 Push-ups

Wk 1: Power Snatch & Back Squat ME/PM

Thursday 10-25

Power Snatch - 3x3
165-175-185
Back Squat - 8-5-3-1-1-1-5
280-375-445-470-470-470-375
+
3 Sets:
A. Rev Hyper x 20
B1. Sup Pull-ups AMRAP -1 x 9-9-8
B2. SG BB Rows, 185 x 12
C. GHD x 20
D. Pistols, 55 x 10
E. Max Broad Jump x 10

Wk 3: Back Squat ME/PM

Friday 10-5

Power Snatch - 3x3
165-175-185
Back Squat - ME/PM
285x8-355x5-410x3-455-465-475-485-355x5
+
3 sets:
GHD x 20
FG Pull-ups + 185# BB Rows - 12/12
Pistols, 55# x 10

Wk 1: Back Squat ME/PM + Drop Sets

Friday 9-21

A. Power Snatch - 3x3
165-175-185
B. Back Squat - ME/PM
335x5-390x3-435-445-455-350x5
C. Back Squat - Drop Sets
315x15-275x20
+
D1. Pistols - 3x10
50-50-50
D2. Pull-ups - AMRAP -1 x 3
FG 14-11-11
D3. Reverse Hyper - 3x15
BW-BW-BW
+
Snatch Grip BB Rows, 185 x 12-12
GHD x 15-15

Wk 3 Day 3

Friday 8-31

A. Power Snatch 3x3
155-165-170-175
B. Deadlift - 8-5-3-1-1-1-5
315-365-405-475-515-515-515-405
C1. Bulgarian Split Squats - 3 x 10
65-75-85
C2. FG Neutral Grip Pull-ups - 3 x 10
10-10-10
C3. Dips - 3 x 10 @ 31X1
10-10-10

Week 1 Day 3

Friday 8-17

A. Power Snatch - 3x3
95-125-145-165-175x2-165-165
B. Deadlift - Power Matrix
300x8-390x5-470x3-500x1x3-390x5
C1. Bulgarian Split Squats - 3x10/leg
DB's 45-55-65x8
C2. Pull-ups - 3x10
FG 10-10-10
C3. Dips - 3x10
51X1 10-10-10

Deload Day 2

Friday 8-10

A. Power Snatch - 3x5
135-145-155
B. Deadlift - 3x10 (5+5)
365-365-365
C. Front Squat - 3x5
225-225-225
D. Bench - 3x10
265-265-265
+
4 sets:
Body Rows over/under x 15
1/2 Moon x 20

Wk 4 Rep/Volume + IWT's

Wednesday 8-1

TRAINING:

A. DS Good Mornings - 5 x 5
155-165-175-185-195
B. Reverse Lunges - 4x6-8
75-75-80-85

IWT's
3 rounds of:
3 tough Power Snatch - 185
10 Burpees - AFAP
25 Double Unders
rest 3-4 min b/t rounds
+
3 rounds of:
3 tough Power Clean - 235
10 Box Jumps- AFAP
15 Kettlebell Swings - 70#

Wk 2: Rep/Volume & IWT's

Tuesday 7-17

A. DS Goodmornings - 5x5
155-165-165-165-165
B. Reverse Lunges - 4x6-8
70# DB x 8 x 4
+
3 Tough Power Snatch - 185
Plate Pushes D/B x 2
rest 3-4 min
+
3 Moderate HPC - 205
Plate Pushes D/B x 2
rest 3-4 min
+
3 Tough HPC - 225
50 DUers AFAP
rest 3-4 min

Inverted Hangs x 3