Congratulations to Aideen and her family on the arrival of their baby boy (name to be announced). He weighed in at 6 pounds 2 ounces and everyone is happy and healthy!
A. EMOM x 10: Snatch x 1
*Aim to be at a heavy but not maximal lift by set 7 and then drop back by about 10% for the remaining 3 lifts.
B. Every 90 seconds x 7: Clean + Jerk + Clean
*Aim to be at a heavy but not maximal lift by set 5 and then drop back by about 10% for the remaining 2 lifts.
C. Back Squat:
5 @ 70-75%
3 @ 75-80%
1 @ 80-85%
5 @ 75-80%
3 @ 80-85%
1 @ 85-90%
*please work out your numbers prior to coming in to save time.
What does “heavy but not maximal” mean? This means that the lift will require significant effort to succeed but is not so heavy that you know before you even lift the bar that you are going to have to sacrifice form to get the lift. Remember, only good lifts contribute positively to your training and the bad ones are teaching you the wrong movement pattern, to be slow, are more likely to cause injury etc. Considering you need to do thousands of good lifts to make progress as a lifter, can you really afford to be doing bad ones?
EMOM x 10:
1 Strict Press, 1 Push Press, 1 Push Jerk
then…(using the same barbell)
Ascend as far as possible (until 18:00 min on the clock)
1 Hang Clean/2 Push-ups
2 Hang Clean/4 Push-ups
3 Hang Clean/6 Push-ups
*use as close to your 1RM strict press as you expect to be able to repeat on the cycle.
*note that the hang clean must be received in the full squat and not ridden through for rx’d.
Three rounds for time of:
Run 400m (each)
42 KB swings 24/16kg
*The run is performed as a relay.
*Once both partners have finished the run you may share the KB swings and pull-ups however you like but only one person can work at a time.
50 Pistols (alternating legs)
40 Wall Ball (men 10kg to 11ft, ladies 8kg)
30 Toes to Bar
20 Overhead Squat 60/40kg
20 Power Cleans
20 Push jerks
20 Overhead squats
20 Front squats
Men will use a 40kg barbell. Women will use 30kg. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 15 min cap.