Month: July 2018

Part 1

Build to a heavy hang power clean double in 12 minutes

Part 2

Gymnasty V4 #3

Advanced

AMRAP 16:

3 strict chest-to-bar pull-ups

12 kettlebell snatches, right arm (50/35lb.)

6 strict handstand push-ups

12 kettlebell snatches, left arm (50/35lb.)

Novice

AMRAP 16:

3 strict banded pull-ups

12 kettlebell snatches, right arm (35/20lb.)

6 box handstand push-ups

12 kettlebell snatches, left arm (35/20lb.)

Week 2

Build

Back squat 3-3-3-3

1 ΒΌ front squat 5-5-5-5

Rest 2 minutes

Amplify & Restore

3 sets:

Minute one: 15 dumbbell deadlifts AHAP

Minute two: 20 single arm banded rows (10 per side)

Rest 60 seconds

3 sets:

15 russian kettlebell swings AHAP

20 loaded step-ups, alternating (10 per side)

Rest 60 seconds

Total Pressure

In 7 minutes:

Run 800m

Establish a max strict press

Rest 1 minute

In 7 minutes:

Run 800m

Establish a max push press

Rest 1 minute

In 7 minutes:

Run 800m

Establish a max split jerk

Amplify and Restore

4 sets:

100ft. Waiter walk left arm

15 ring dips

100 ft. Waiter walk right arm

15 rear delt flies

Rest 60 seconds