A.
Six sets of:
2-Position Clean
(just above the knee, and then just below the knee – but off the ground,
pause for 1 full second below the knee before the second clean)
Rest 2-3 minutes
B.
Every minute, on the minute, for 6 minutes:
5 Strict Pull-Ups (ladies – 3 reps)
Strict Handstand Push-Ups x Max reps
C.
Every minute, on the minute, for 6 minutes:
8 Pull-Ups
Kipping Handstand Push-Ups x Max Reps
D.
Every minute, on the minute, for 12 minutes:
Even Minutes: 5 Power Cleans @ 65% of your 1-RM Clean
Odd Minutes: Row 200 Meters
Phases B-D should take no more than 25 minutes – use no more than 1 transition minute between the phases.
A) 205, 225, 240, 260, 275, 280
My pulls from the hang(any variation) tend to be a lot shorter and I
don’t finish behind the bar like I would like to be. Still currently
trying to fix that. Shit’s frustrating though.
B) 25,9,7,5,5,4
C) 9,4,3,4,4,2(I suck at kipping)
HSPU’s got really, really, hard. FML
D) 185 lb PC’s
I only did three minutes of each because I am an idiot and forgot the
last part of the workout. That and the noon CF class was starting to I
ran out of space.
Front Squat-335
Back Squat(LBBS)-400
Clean and Jerk-275
1 Halting Clean Deadlift + 1 High Hang Clean-300
Bench Press-225
3 min of Double Unders-301
9/21
A.
On the minute, every minute, for 10 minutes:
Power Snatch x 3 reps
Build the load over the course of the 10 sets. Start light, last 2-3
sets should be heavy for the triple. All snatches must be received
above parallel.
B.
Five sets of:
Close-Grip Bench Press x 5-6 reps
Rest 90 seconds
Toes to Bar x 12-15 reps
(keep these quick and unbroken)
Rest 90 seconds
C.
Three sets of:
Weighted Dips (Stationary) x 8-10 reps @ 20X2
(hold for two seconds at the top)
Rest 90 seconds
GHD Sit-Ups x 15-20 reps
Rest 90 seconds
A) 135,140,145,150,160,165x2,170,175,185(skipped last attempt)
B) 185/12x5
C) 45x8/15, 35x8/15(Not tempo)
9/22
A.
Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 205 lbs, Women = 135 lbs.
Rest exactly 8 minutes, and then:
B.
Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 155 lbs, Women = 105 lbs.
Rest exactly 8 minutes, and then:
C.
Complete as many reps as possible in 12 minutes of:
250 Meter Row
25 Kettlebell Swings (32/24 kg)
50 Double-Unders
Workout of the Day
A.
Five sets of:
Halting Snatch Deadlift + Snatch from Above the Knee
Rest 2-3 minutes
Pull barbell from floor to just above the knee and pause for 1-2
seconds – you should feel weight distributed through mid and rear foot,
tension through your hamstings, and lats should actively pull the
barbell into your thighs, then stand tall, then push your hips back and
descend into the exact same position – pause there and then snatch.
B.
Five sets of:
Touch-n-Go Squat Clean x 5 reps
Rest 2 minutes
For the five sets, start at 55-60% of your 1-RM Clean. Then build
over the course of the five sets, by approximately 5%, keeping all sets
under 12-15 seconds.
C.
Six sets for times of:
25-Yard Low-Handle Prowler Push (heavy)
15′ Rope Climb x 3 reps
(must start each ascent from seated position)
25-Yard Low-Handle Prowler Push
Rest 3 minutes
A) 155,175,185,195,205(Hang Snatch PR)
B) 185(:12), 195(:13), 205(:13), 215(:13), 225(:15)
