Mobility and Activation
Spend 5 minutes rolling out your t-spine and lats.
and then…
Two sets of:
Band Assisted Hip Flexor Stretch
x 45 seconds per side
Band Assisted Lat Stretch x 45 seconds per side
and then …
Two sets of:
Banded Monster Walks
x 20 reps fwd/bck
Banded Lateral Walks x 10 reps each direction
Banded Jumping Squats x 10 reps
Finish with …
3 Minutes on the Assault Bike @ moderate pace
A.
Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk x 1 rep
*Sets 1-2 = @ 80%
*Sets 3-4 = @ 85%
*Sets 5-6 = @ 90%
B.
Against a 2-minute running clock…
300/250 Meter Row
Max Reps of Hang Squat Cleans (135/95 lbs)
Rest 60 seconds
Against a 2-minute running clock…
15/10 Calories of Assault Bike
Max Reps of Kipping Handstand Push-Ups to 6″/4” Deficit
Rest 90 seconds, and repeat for a total of THREE SETS.
*If you are not interested in competing in the Open or other online qualifiers, we would advise substituting the kipping handstand push-ups for 10 strict handstand push-ups (no deficit) – the pounding on your cervical spine isn’t worth the risk unless you’re preparing for the movement to be tested in competition.
C.
Three sets of:
60 seconds of Kettlebell Deadlifts (32/24 kg)
Immediately followed by. . .
30 seconds of Kettlebell Front Squats (24/16 kg)
Rest 90 seconds
Please be strict with your front rack position. Fists should be touching and elbows should be down against the ribs. Adjust load as necessary to maintain a good position.
Warm-up done.
A: 55, 60, 62.5kg
B:
10/9
11/11
11/12
Shspu
C:
27/8
26/9
28/9
Rx
Warm up done
A-Clean Jerk 95-102-107 kg
B-hang clean 14-13-12
Hspu 15cm deficit 7-7-9
C- DL 32-30-28
FS-7-8-7
In part B, after the 1:00 rest, is it another 2min clock to complete the 15 assault cals then max reps deficit hspu in remaining time?
Correct. There’s another 2 minute clock. I’ll get it adjusted to make it clear. Thanks!
A. Every 3 minutes, for 18 minutes (6 sets):
Clean & Jerk x 1 rep
*Sets 1-2 = 90kg
*Sets 3-4 = 95kg
*Sets 5-6 = 100kg
B. RX
Max Reps of Hang Squat Cleans (60kg) 9 reps
Max Reps of Kipping Handstand Push-Ups to 6″/4” Deficit
14/13/12 reps
C. RX
Three sets of:
60 seconds of Kettlebell Deadlifts (32kg)
17 reps (all sets)
30 seconds of Kettlebell Front Squats (24kg)
7 reps (all sets)
A.up to 100kg
B.hang squat clean 15/12/11 RX
Hand stand PU 12deficit 3/3/3
C.RX weight
DDL 50/40/37 reps
Front squat 15/14/10 reps
A) 70/80/90(kg)
B) HSC 10/8/8 rx Rower was nr 8 and hang squat cleans was all dead hang!
Hspu def. 15cm 8/7/7
C) done with 32kg
DL 35/33/35
FS 15/13/14
A. 215 – 225 – 240lbs all percentages hit with no misses.
B. 11/10/11 RX
13/11/10 RX
C. Complete
A. Up to 90kg, followed by an Emom 10′ of Power Clean + 2 split jerk 75 kg, just for improve split mechanics under fatigue.
B. 60kg barbell and no deficit kipping HSPU. 10/6, 8/5, 9/5
C. Done, about 20 DL and 6 Squats. The proper form in the front rack made it challenging
Some wall balls and box jump too as on monday…
Mobility done
A: worked up to 175, my right shoulder hurts a bit since last week, so focused on technique and recovery
B: skipped
D: Done