All posts by CFGG

Monday

A.

build to today’s heavy: clean lift off + power clean

B.

four rounds for time:

30 air squats

20 TTB

power cleans*

*round 1 – 4 reps at ~85% of part A weight

*round 2 – 6 reps at ~80%

*round 3 – 8 reps at 70-75%

*round 4 – 10 reps at 60-65%

Friday

A.

3 sets:

  incline bench press (30X0) 6-8 reps x 1 set; 5-6 reps x 2 sets

  parallette or deficit push up  6-10 reps

  dual DB rows 6-8 reps

B.

for time:

45-36-27-18-9 sit ups

30-24-18-12-6 box jumps 

15-12-9-6-3 HSPUs

Friday

A.

3 sets:

  1) 6-8 incline bench press 

  2) 4-6 dips

  3) 6-8/arm single arm DB row 

B.

for time:

21 hang power snatch (95/65)

21 pull-ups

15 hang power snatch (115/75)

15 CTB pull-ups

9 hang power snatch (135/95)

9 bar MUs