Tuesday 6.21.16

Essentials:
A.
5 Sets
Long Jumps x 7 reps
On the 2min
Or ADAPT

B.
6 Sets
Weighted Plank Hold x 45sec
On the 2min Marks

C.
3 Rounds
Farmers Carry x 1min (10 Meter turnarounds)
Dumbbell Shoulder Press x 1min
Parallette Dips x 1min
Rest 1min

Fitness:
A.
5 Sets
Touch and Go Power Snatch x 5 reps 60%
*Last sets As Many Unbroken as Possible
On the 2min
Or ADAPT

B.
6min to Establish a 1RM Kipping Deficit HSPU (Use plates)
-Then-
3 Sets
Max Rep Kipping HSPU with 50% Deficit from above
On the 2min Marks

C.
3 Rounds
Farmers Carry x 1min (10 Meter turnarounds)55/35
Shoulder Press x 1min 75/55
Ring Dip x 1min
Rest 1min

Performance:
A.
5 Sets
Touch and Go Power Snatch x 5 reps 70%
*Last sets As Many Unbroken as Possible
On the 2min
Or ADAPT

B.
6min to Establish a 1RM Strict Deficit HSPU (Use plates)
-Then-
3 Sets
Max Rep Kipping HSPU with 1RM Deficit from above
On the 2min Marks

C.
4 Rounds
Farmers Carry x 1min (10 Meter turnarounds)70/55
Shoulder Press x 1min 75/55
Ring Dip x 1min
Rest 1min

Competitor Session 2:
A.
3 Sets
Muscle Snatch x 5 reps
Overhead Snatch Grip Walk x 100ft (50ft turnaround)
Build to Moderate Load
Rest 90sec

B.
4 Sets
Handstand Hold x 60sec (2 Nose to Wall / 2 Toes to Wall)
Rest 1 min

C.
4 Sets
Run x 300 meters
Walk x 100 meters

One comment on “Tuesday 6.21.16

  1. Brandon Brigman on

    A. 115# (26 reps on last set)
    B1. 11 inches (four 25-pound plates + one 10-pound plate)
    B2. 2, 6, 4 (Lost balance and fell off the wall on last set. I think I could have done a few more.)
    C. 131 Rx (9 farmers carry, 20-25 shoulder press, 10-15 ring dips)

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