A. 1 RM Back Squat

 

B. 7 Min AMRAP

Burpees

**Both hands much touch 6" above their max reach

2016 0801

OPT Repeatability Test

3 Rounds

250m Row

10 American KB Swings (70/53)

10 Burpees

10 American KB Swings

10 Burpees

10 American KB Swings

250m Row

Rest 12 Minutes

2016 0729

A. Back Squat

1x5 @60%

1x5 @70%

2x5 @75%

 

B. Front Squat

1x5 @65%

1x5 @70%

1x5 @75%

 

C. 15 Min EMOM

2 Snatches (115+/75+, 95/55, 75-/45-)

20 Double Unders (INT 10 Double Unders, NOV 30 Singles)

 

ADV+

1 Rep Max Snatch Complex

1 Snatch w/ a 2 sec pause right below the knee + 1 high hang Snatch

 2016 0728

 

A. 2RM Weighted Pull Ups

 

B. Inverse Tabata Pull Ups

 

C. For 20 Mins
Buy-in: 400m Pinch Grip Farmer's Carry Gate n Back (25/15)
then
With remainder of time AMRAP (All Movements with Plate)
10 Sit Ups
15 Lunges
20 Floor Presses

ADV+

Same Buy-in
then
AMRAP
2 Rope Pulls (NOT Rope Climb)
10 GHD Sit-Ups (Have a target to touch, either floor or WB)
15 Wall Balls (30/20)

2016 0727

 

A. Jerk

3 Reps @ 73%

2 Reps @ 72%

1 Rep @ 81%

3 Reps @ 77%

2 Reps @ 80%

1 Rep @ 83%

 

B. 15 Min AMRAP

16 R. KB Swings (70+/53+, 53/35, 45/25)

8 Pull Ups (ADV C2B, Int Chin Over Bar, Nov Jumping Pull Ups)

4 HSPU (INT 10 Hand Release Push Ups, NOV 10 Push Ups)

 

ADV+

Part 1

5 mins to warm-up then 5 mins to hit a 1RM Clean & Jerk

**No Rest

Part 2

21-15-9

Cal Row

HSPU

2016 0726

 

 

 

A. Back Squat

1x5 @60%

1x5 @70%

2x5 @75%

 

B. Front Squat

1x5 @65%

1x5 @70%

1x5 @75%

 

C. 2 Rounds

In 3 Mins 400m Run Max Air Squats on to a wall ball (ADV+ Pistols)

In 3 Mins 400m Run Max Burpees (ADV+ Burpee Over Wall Ball)

2017 0725