Monday, 081114

What a weekend!!!

am:

A. Hang Snatch - 3RM

B. Clean & Jerk ; 2 Hang Cleans + 1 Jerk 

C. Back SqT Cycle 

1x5 @60

1x3 @70

1x2 @80

1x2 @90 

1x1 @95

pm: 

A. Row 300m x 10; rest :45 between; think sustainability here. Not your splits 

***Those with large aerobic engines; implement training mask here 

B. EMOM x 32 w/ weighted vest 

1: 3-5 Deficit Strict HSPU; height specific to the athlete 

2: 40’ Front Rack Double KB Walking Lunge (70/53)

3. 10 burpee touch’s

4. Rest 

Friday, 052314

Growing the Weightlifting here in the Northeast, One night at a time!

1-2 Sessions
A. Push Press - 10RM  + 1x10@90%
B. Snatch Grip DL - 5RM + 1x5@90%
C. EMOM x 20
Odd: 3-4 Muscle Ups
Even: 3 TnG SqT Clean Thrusters ; ascending in weight 
D. Row
500m Row x 8; rest 3 min between @90% (sustainable - per athlete)
Men - shoot for 1:39-1:42  Woman- shoot for 1:50-1:53
E. Accumulate 2 min of L-Sit Holds (your choice of progression)
F. GHD Weighted Situps 4 x 15