19 nov 2017

MERCOLEDì 29.11.17

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Modificato il: 26 nov 2017

WEIGHTLIFTING

A. HANG SQUAT CLEAN

Every 90 Seconds x 7 Sets:

1 Pausing Hang Squat Clean

1 Hang Squat Clean

Set #1 – 1 Complex @ 60% of 1RM Clean

Set #2 – 1 Complex @ 65% of 1RM Clean

Set #3 – 1 Complex @ 70% of 1RM Clean

Set #4 – 1 Complex @ 75% of 1RM Clean

Sets#5,6,and7–1Complex@ 80%of1RMClean–90%of1RMClean

CONDITIONING

B. ”FRONT LOADER" (TEAM) (courtesy of Harry Palley)

Teams of 3, with a Running Clock:

At the 0:00, “Front Loader” Part #1

AMRAP 7: Push Press (from rack)

First 50 repetitions – 135/95 Second 50 repetitions – 155/105

Time remaining, Max reps – 185/135

Rest 3:00

At the 10:00, “Front Loader” Part #2

AMRAP 7: Front Squat (from rack)

First 50 repetitions – 135/95 Second 50 repetitions – 155/105

Time remaining, Max reps – 185/135

Rest 3:00

At the 20:00, “Front Loader” Part #3 AMRAP 7: Hang Power Clean First 50 repetitions – 135/95 Second 50 repetitions – 155/105

Time remaining, Max reps – 185/135

In this workout, one athlete is working, two is resting at all times. Each part is scored separately, as total reps. As an example, if the team inside the 7 minute window clears the first and second 50 repetitions on the push press, and completes 16 repetitions at the third weight (AMRAP time remaining), the score for that part would be 116 repetitions. Use a rack for the push press and front squats, and a single bar throughout (change weights as you go).

C. RECOVERY ROW 10:00 Recovery Row

Conversational pace – not for score.

Every 2’ perform 1-3 Pegboard ascents

MIDLINE

D. For Time

80 GHD Sit-Ups

SCORE:

Rest 1:00 100 Band Pull-Aparts

ACCESSORY

E1. One Arm Ring Row - 6reps x 3sets

E2. Alternate KB Press - 8reps x 3sets

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