Mobilize
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SNATCH PRIMER
E2M x 3 (6):
5 x Sotts Press (2111)
into...
E2M x 3 (6):
1 Snatch-Grip Push Press + 2 OHS
ZW ~ 45-55-60
Moon ~ 20-25-30
tb ~ 45-55-60
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HANG SNATCH + SNATCH
E2M x 8 (16m):
1 Hang Snatch + 1 Snatch
build from 70%
ZW ~ 150-155-160-165-170-175-180-185
Moon ~ 55-60-60-65-65-70-70-75
tb ~150-155-160-165-170-175-175-175
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METCON
Every 90s x 3sets (18m):
1 = 5-7 Supine C2B (Chins)
2 = 20 Wall Ball (work for UB)
3 = 15 Push Ups (1011)
4 = 12-15 x Ab Wheel Roller
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Tuesday - 7.20.21
Mobilize
2sets:
30s Monster Walk FWD
30s Monster Walk BCKWD
30s Monster Walk Left
30s Monster Walk Right
30s X-Planks
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SKILL-BASED MOVEMENT PRIMER
E3M x 3 (9m):
10 Cal Row
4 Burpee DL
8 DB Front Rack Squats
ZW ~ 58s / 57s / 51s (50's)
Moon ~ ?? / ?? / ??
tb ~1:18 / 1:14 / 1:02 (50's)
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TEMPO FRONT SQUAT
E2M x 6 (12m):
Build to a 1RM Tempo FS (32x1)
into...
E2M x 3 (6m)
2 x Tempo FS
90% - 85% - 80% of today's 1RM
ZW ~ 225-255-275-295-315-345 / 315-295-275
Moon ~ 110-120-130-140-150-160 / 145-135-130
tb ~ 225-245-255-265-295-280 / 250-235-225
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CLEAN COMPLEX
E2M x 3:
2 Clean Lift-Offs + Pwr Clean (70-75%)
E2M x 3:
1 CLO + Clean (75-80%)
E2M x 3:
Clean (80-85%)
ZW ~ 155-185-185 / 190-195-205 / 205-215-225 ??? He may have been heavier
Moon ~ 100-105-110 / 115-120-125 / ???
tb ~ 155-185-185 / 190-195-205 / 205-215-225
----------------------------
FOURTY-FIVE
For Time:
45 Cal Row
45 S2O*
45 Deadlift*
ZW ~ (155#) 9:46 (1:58 / OTM x 9PJ @7:15 / 12-12-12-9 DL @9:46)
Moon ~ (75#) 10:47 (3:02 / 9:30 / 45 UB @ 10:47)
tb ~ (115#) 9:40 (2:26 / 15-9-9-8-4 / 30-15)
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