All posts by CFGG

Monday

A.

4 sets:

Strict Shoulder Press x 2 reps

B.

4 sets:

Push Press x 2 reps

C.

Every 4 minutes, for four sets, each set for time:

300m run

*hang power clean and jerk

Set 1 = 10 reps @ 50% of 1RM Clean & Jerk

Set 2 = 8 reps @ 55%

Set 3 = 6 reps @ 65%

Set 4 = 4 reps @ 70%

Friday

A.

build to a tough 2 rep hang power snatch

B.

For Time:

21 Hang Power Snatches (115/75)

200m Run

21 Overhead Squats

200m Run

15 Hang Power Snatches

200m Run

15 Overhead Squats

200m Run

9 Hang Power Snatches

200m Run

9 Overhead Squats

200m Run

Thursday

Every 90s, for 5 sets:

Station 1 – 20/15 calorie row

Station 2 – 5 burpee box jump overs + 12 CTB pull-Ups

Station 3 – 20 push ups + 20 sit ups

Station 4 – 5 burpee box jump overs + 12 push press (115/75)

Monday

A.

4 sets:

Strict Press x 3 reps

B.

4 sets:

Push Press x 3 reps

C.

9 min amrap:

3 push press (95/65) 

3 thrusters 

30 DUs

6 push press

6 thrusters

30 DUs

9 push press

9 thrusters

30 DUs

…and so on

Friday

A.

build to a tough 3 rep hang power snatch

B.

for time:

2 Rounds:

8 Power Snatches (Rx+ 175/125, 155/105)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (Rx+ 155/105, 135/95)

8 Bar Facing Burpees

Directly into…

2 Rounds:

8 Power Snatches (Rx+ 135/95, 115/75)

8 Bar Facing Burpees

Thursday

A.

back squat (@22X1) 3-3-2-2-2

B.

4 min amrap:

buy in: 200m run

amrap in Time Remaining:

24 WBS

12 deadlifts (185/135)

rest 3 minutes

4 min amrap:

buy in: 200m run 

amrap in Time Remaining:

19 WBS

9 deadlifts (225/155)

rest 3 minutes

4 min amrap:

buy in: 200m run

amrap in Time Remaining:

12 WBS

6 deadlifts (275/185)

Wednesday

A.

3 sets:

a) 3 incline DB bench press

b) 20s amrap dips 

c) chin over bar hold or top of ring row hold 30-45s 

B.

EMOM for 16 mins:

Station 1 – 10 Burpee Box Jump-Overs

Station 2 – 14/12 cal row

Station 3 – 15 push ups + max plank hold

Station 4 – 50 DUs