160127 – Jerk

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Outlaw

BBG

5×3 Jerk from big blocks.  Start @70% and add each set.  Goal is to complete last 3x @95%

Strength

1×20 UB Back squat @60%.  This.  Will.  Suck.  Better eat your Wheaties.

Cond

3RFT of

5x T2B-Pullup

5x KB Snatch (to a full squat) right hand @53/35#

5x KB Snatch (to a full squat) left hand @53/35#

Standard

160120 –

BBG

E90S for 9min

3-Pos snatch… top down.  AHAP

Strength/Skill – E2MOM alt for 3 sets each

1a) ME Strict Pullup + ME Kipping

1b) 8x Thruster. AHAP

Cond

10min AMRAP

30x DUer

10x T2B

5x C&J @155/105#

Standard

160118 -Work

Work sucks…do the work anyway… reap the rewards.

BBG/Pb

EMOM for 14min (7sets total)…

3x T&G Power clean + 2x Push jerk.  Work up to max for the complex.

Cond

5RFT…

20x Wallball @20/14#

10x T2B

 

Standard

160115 – Fix Your Bottom

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Somewhere along the way most of our squats were broken.  Good article on Rock-bottom position HERE.

Outlaw/Pb AM

BBG

E2MOM for 12min (6 sets)

3x T&G Power snatch +1x Snatch balance + 1x OHS.  Work up to a max for the complex.

Strength/Skill

3rds alt EMOM

8x Stationary OH lunge @115/75#

8x V-Up

***Gotta cut this morning short.

PM

45min run

 

Standard