Archives for July 2020

Weightlifting
Snatch
Build to max single

Clean & Jerk
Build to max single

“Hell hath no fury like a bureaucrat scorned.”
~Milton Friedman

Fitness
For load:
Power Clean 3-3-3-3-3
(make consistent increases)

3 rounds for time:
20 Burpee Over Dumbbell
30 Wall Ball Shot 20/14
40 Dumbbell Snatch (alt arm) 50/35
______________________________________

Competitor
For load:
Every 1:00 for 10:00
2 Jerk
(add 10lbs/5lbs each minute)

For load:
Super Squat (or substitute) 8-8-8-8
(make consistent increases)

3 rounds for time:
20 Burpee Over Dumbbell
30 Wall Ball Shot 20/14
40 Dumbbell Snatch (alt arm) 50/35

“Anyone who stops learning is old, whether at twenty or eighty. Anyone who keeps learning stays young. The greatest thing in life is to keep your mind young.”
~Henry Ford

Upper Body
For load:
Pullover & Press 8-8-8-8
(make consistent increases)

For load:
Pullover 8-8-8-8
(make consistent increases)

For load:
Overhead Triceps Extension 10-12-14-16
(make consistent increases)

For load:
Upright Row 10-12-14-16
(make consistent increases)

For load:
Front Raise 10-12-14-16
(make consistent increases)

For load:
Biceps Curl 10-12-14-16
(make consistent increases)
___________________________________

Sleds
5 rounds:
30yd Sled PULL 135/90
30yd Sled PUSH 135/90
(alternate rounds with a partner)

5 rounds:
30yd Backwards Sled Drag 135/90
30yd Sled PULL 135/90
(alternate rounds with a partner)

2 rounds:
60yd Sled Push Shuttle 90/45
(alternate rounds with a partner)
___________________________________

Weightlifting
Deload for testing on Saturday.
Rest

“The only real elegance is in the mind; if you’ve got that, the rest really comes from it.”
~Diana Vreeland

Fitness
For load:
Pullover (barbell or dumbbell) 15-12-10-8
(make consistent increases)

For total reps:
Every 1:00 for 10:00
Odd min: Weighted Sit-up 25lbs
Even min: Toes to Bar
(choose reps prior to start. unbroken)

3 rounds for time:
400m Run
50 Double under
(rest 1:30 between rounds)
____________________________________

Competitor
For load:
Every 1:00 for 10:00
2 Clean
(add 10lbs/5lbs each minute)

“Annie”
For time:
50-40-30-20-10
Double under
Sit-up

5 rounds: (slowest is score)
500m Row
(rest 1:00 between rounds)
___________________________________

Weightlifting
Deload for testing on Saturday.
Snatch
70% 3×1

Clean & Jerk
70% 3×1

“Becoming number one is easier than remaining number one.”
~Bill Bradley

Fitness
For load:
Back Squat 8-8-8-8
(make consistent increases)

The Chief
5 rounds for total reps:
AMRAP 3:00
3 Power Clean 135/95
6 Push-up
9 Air Squat
(rest 1:00 between AMRAP’s)
________________________________

Competitor
2 rounds:
10 Lateral Raise
10 Front Raise
10 Rear Delt Fly
15 Tube External Rotation
15 Face Pull

AMRAP 7:00
1 Ring Muscle-up No Dip + 1 Ring Muscle-up + 1 Ring Dip
(each round unbroken)

3 rounds for total reps:
45′ Hand Walk
Max Handstand Push-up (unbroken)
(rest 2:00 between rounds)

3 rounds:
8-12 Front Pulldown
8-12 Pullover
8-12 Seated Row
(alternate rounds with a partner)
________________________________

Weightlifting
Deload for testing on Saturday
Power Snatch
75% 4×2

Power Clean + Push Press
75% 4(2+2)

Snatch Pull
90% 3×3

“When my horse is running good, I don’t stop to give him sugar.”
~Douglas Horton

Fitness
For load:
Strict Press 8-8-8-8
(make consistent increases)

For time:
40 Kettlebell Swing 53/35
20 Pull-up
32 Kettlbell Swing
16 Pull-up
24 Kettlebell Swing
12 Pull-up
16 Kettlebell Swing
8 Pull-up
______________________________

Competitor
For load:
Every 1:00 for 10:00
2 Snatch
(add 10lbs/5lbs each minute)

For load:
Every 1:00 for 10:00
2 Back Squat
(make consistent increases)

10 rounds:
7 Calorie Assault Bike
200m Recovery Jog
_____________________________

Weightlifting
Deload for testing on Saturday.
Snatch
70% 2×2
75% 2×1
80% 3×1

Clean & Jerk
70% 1×2
75% 2×1
80% 2×1

Front Squat
70% 1×3
75% 1×3
80% 1×1
85% 1×1

“Men are wise in proportion, not to their experience, but to their capacity for experience.”
~George Bernard Shaw

Weightlifting
Snatch
Build to Opener

Clean & Jerk
Build to Opener

Back Squat
70% 1×3
75% 1×3
80% 3×1

“Women, like men, should try to do the impossible. And when they fail, their failure should be a challenge to others.”
~Amelia Earhart

Fitness
For load:
Power Clean 3-3-3-3-3
(make consistent increases)

AMRAP 10:00
20 Dumbbell Snatch (alt arms) 50/35
40 Double Unders
______________________________

Competitor
Push Press + Pause Jerk (:02 in dip) + Jerk
Build to a heavy set of 1+1+1

AMRAP 10:00
20 Dumbbell Snatch (alt arms) 50/35
40 Double Unders

Super Squat (or substitute)
Build to a heavy set 30

“Circumstances can be very important. Find the right people to work with.”
~Steve Lacy