It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Monday, September 18, 2017

Back to Work...

DeLoad week is over... Time to finish-off this 4-week cycle!
STRONG on Mondays... Turning into 1-Reppers on Mondays for Snatch and Clean...
Back to Squat Waves...sheesh...

Oz & Casey
EMOM x 8:
Hang Snatch + Pwr Snatch (Across)

EMOM x 8:
Pausing OHS + 1 OHS (across)

AMRAP in 15
55 Snatch (75#)
55 Pull Ups
35 Cal Row
55 HSPU

Oz ~ 105 / 105 / 19 HSPU
Casey ~ 95 / 95 / 1 HSPU
Stan ~ just did the 55's ...got to Push Ups

Warm-Up
Roll / Mobilize
3 Rnds~
90s Bike
1 Strict Cindy

45s Sampson (ea way)

BB Warm Up

SNATCH
Complex = Power Snatch + OHS + Squat Snatch
Complex @ 50%
Complex @ 55%
Complex @ 60%
3 Squat Snatch @ 65%
2 SS @ 70%
1 SS @ 75%
WORK
3 x 1 @ 80%
2 x 1 @ 80-85%

SQUAT CLEAN
Complex = 2 Power Cleans + 2 Front Squats
Complex @ 50%
Complex @ 55%
Complex @ 60%
3 Squat Snatch @ 65%
2 SS @ 70%
1 SS @ 75%
WORK
3 x 1 @ 80%

2 x 1 @ 80-85%

WAVE SQUATS
3-1-3-1-3-1
3's are fixed / 1's are climbing
3 @ 80%
1's @ 85% - 87% - 89%

BODY ARMOUR
EMO2M x 6
5 STRICT Pull Ups
10 Cal Bike
12 GHD Sit Ups

tb ~ Snatch~185-185-185-190-190 / SC~205-205-205-215-215 / WS~ 3's@305# - 325-330-340

I will lead the blind on their journey; by paths unknown I will guide them. (Says the Lord)

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