Olympic Lift Focus: In 12 minutes complete: 100 Double-Unders AMRAP of… 7 Front Squats 95/65 25 Burpees Notes: The 100 Double-Unders are a “buy-in”. when the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 Double-Unders in the 12 minutes your score is ZERO.
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Bench Press Cycle Week 4 Then: 15 minute AMRAP: 10 Power Snatch 95/65 15 Box Jump 24/20 Deadlift
5 @ 50% 3 @ 60% 2 @ 70% 1 @ 75% 1 @ 80% 1 @ 85% ~ @ 90% to failure 5 Min Time Cap: Descending Ladder of Hang Power Cleans 135/95 95/65 65/45 Ascending Ladder of 10 M Shuttle Sprints (with two-handed touch at or beyond the line to complete each 10 M sprint) Round 1 10 Hang Power Cleans 20 Meter Sprint Round 2 8 Hang Power Cleans 40 Meter Sprint Round 3 6 Hang Power Cleans 60 Meter Sprint Round 4 4 Hang Power Cleans 80 Meter Sprint Round 5 2 Hang Power Cleans 100 Meter Sprint For any 1 REP of Hang Power Cleans not completed within the 5 minute time cap will be added on as 1 additional second. Every 10 Meter run not completed withing the 5 minute time cap will result in 5 seconds being added to the total time. Back Squat Cycle Week 2 5 @ 50% 3 @ 60% 1 @ 70% ~ @ 75% to failure 7 minute AMRAP: 8 Thrusters, 95/65lbs 10 Ring Dips 18 Min Time Cap: Wall Balls 20/14 20/14 12/8 (squat below parallel and the ball must hit the wall at the 10 ft. target for men/9 ft. target for women. The center of the ball must hit at or above the target; not hitting the wall is a no-rep, regardless of the height. An athlete cannot catch the wall ball on a bounce from the floor). Deadlifts 115/75 105/65 85/65 (traditional deadlift only; no bouncing off the floor) Box Jumps 24/20 20/16 16/12 (step-ups are allowed but athlete must open hips and exhibit control on top of the both with both feet) Olympic Lift Focus: 15 minutes to establish a 1RM Hang Snatch Then: "Cindy" Bench Press Cycle Week 3 5 @ 50% 3 @ 60% 1 @ 70% ~ @ 75% to failure Then: 12 Min Time Cap: 100 Burpees - athlete must open hips at the top 100 Kettlebell Swings 53/35 35/25 25/15 (Perfectly vertical/American) The twist: Athletes can break up the exercises and REPS in any order they choose. (for example: an athlete can do all 100 KB swings then proceed to the burpees; an athlete and break up the burpees into sets of 10 and then sets of 10 KB swings - the reps can be broken up in whichever way the athlete chooses) Add one second for each uncompleted rep. Monday Then: 15 minute AMRAP 5 Dead lift (135/95) 10 over bar burpees
Tuesday Olympic Lift Focus:
5 sets of the following complex: 2 reps power clean plus 1 jerk *Don’t work over 85% of 2 rep max. Work speed and technique
Then: 5 rounds for time: 10 Hang Cleans (205/115) 50 Double Unders Wednesday 3 rounds for time: 9 front squat (135/95) 16 pull-ups 9 push press/ jerk (135/95) 16 toes to bar
Thursday Back Squat Cycle Week 2 5 @ 55% 5 @ 62.5% 2 x 10 @ 67.5% Rep out 67.5% to failure (recalculate 1 RM)
Friday Deadlift "Nancy" Five rounds for time of: Run 400 meters Overhead squat 95 pounds, 15 reps Deadlift 1 @ 70% For time: Back Squat Cycle Week 1 |
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