150107 – Uncle Hard-Back

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Knees out, heels down, scapula elevated, elbows locked, spine erect, rock-bottom… perfect.

Outlaw… this is gonna take a while as we’re moving into a cycle more focused on conditioning to prepare for Open-style wods… better eat your Wheaties.

BBG

1) Every 1:30 for 6:00-

5x Snatches (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*

*Begin at 50% of 1RM Snatch and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.

2) Every for 1:30 for 6:00-

5x Clean & Jerks (full – from floor – T&G is the goal, but you may reset to complete at heavier loads)*

*Begin at 50% of 1RM C&J and add weight each minute until you can no longer complete 5 reps. When 5 reps are no longer possible subtract 10-20# and complete the remainder of the effort.

Conditioning #1

7:00 AMRAP of:

30x Clean & Jerks (anyhow) 115/75#
15x Wall Balls 20/14#
21x Clean & Jerks (anyhow) 135/95#
15x Wall Balls 20/14#
15x Clean & Jerks (anyhow) 155/105#
15x Wall Balls 20/14#
9x Clean & Jerks (anyhow) 175/115#
15x Wall Balls 20/14#

If all reps are completed begin again and get as far as possible in the remainder of the 7:00.

5min rest

Conditioning #2

3 rounds of:

:30 ME UB Thrusters @ 115/80#
:30 ME UB Pull-ups*
1:00 Rest

*The goal is as large of an UB set as possible. If you fail before the :30 allotted, rest for as long as it takes to complete another large set and finish out the :30.

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