150608 thru12 – Rocky Mountain High

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I’m spoiling any surprise you may be wanting.  Ana’s got Outlaw for the week.  Here’s MWF’s WORK to be done.  Take Tuesday and Thursday to get outside and enjoy the weather with some long easy active recovery… run, bike, swim, hike, or ultimate frisbee for an hour or more with a friend.  Be sure you’re doing your mobility and taking care of sore shoulders, knees, etc.  Ana’s-thetics works wonders.  Take advantage of her knowledge and get supple.  Time for me to recharge the batteries.  Will miss everyone… see y’all the 15th.  Enjoy.

“Changes in altitude changes an attitude.”

150608 – Monday

BBG

3-Position Snatch (2 reps from each position – power position, hang, floor) – 1×1@50%, 1×1@55%, 1×1@60%, 2×1@65%

Strength/Skill – alt E2MOM for 3 sets each

1a) 5x Strict TTB + 4x Strict Pull-ups + 3x Muscle-ups or C2B

1b) HBBS– 5x @60%, 5x 70%, ME@ 75%

Conditioning

For time:

30x Ground to Overhead 135/95#
Run 800m
Row 1000m

 

150610 – Wednesday

BBG

3 Position Clean (2 reps from each position – power position, hang, floor) + 1x Jerk – 1×1@50%, 1×1@55%, 1×1@60%, 2×1@65%

Strength/Skill – alt E2MOM for 3 sets each

1a) 8/5x Paused Strict Ring Dips (3 count pause in bottom, 3 count pause at lockout).

1b) 3x Jerk Grip BTN Push Press + 2 Jerk Grip OHS –AHAP

Conditioning

3 rounds for time of:

12x Dual KB Thrusters 53#KB or 55#DB men/35#KB or DB ladies
18x TTB
24x Split Jumps (each jump counts 1 rep)

 

150612 – Friday

BBG

1) EMOM for 7:00 – 3x T&G Power Snatches: begin at 60% of 1rm Power Snatch and add weight each minute to a near maximal triple, no misses

2) EMOM for 7:00 – 2x T&G Power Clean & 1x Push Jerks: begin at 60% of 1rm Power Clean & Push Jerk and add weight each minute to a near maximal double, no misses

Strength/Skill – alt E2MOM for 3 sets

1a) Front Squats.  Based on 1RM C&J.  5x 75%, 5x @80%, ME @85%

1b) ME Strict HSPU + ME Kipping HSPU

Conditioning

Alternating EMOM for 10:00-

8/5x C2B Pullups
40x DUers

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