Strength
Push Jerk or Spilt Jerk
1-1-1-1-1 reps
Conditioning
21-18-15-12-9-6-3 reps of:
Sumo Deadlift high-pull, 75#/53#
Push Jerk, 75#/53#
No push press or press allowed. Split jerk is okay, but is slower.
12 minute time cap. Scale weight and reps accordingly to stay under the cap.
Compare to 3-26-13
Workout of the Day
Front Squat
3-2-2-2-1-1-1-1-1 reps.
Post Loads.
Strength
Weighted pull-ups 3-2-2-2-1-1-1-1-1 reps
Post loads to comments.
Conditioning
Max rounds and reps in eight minutes of:
4 Handstand push-ups
8 Kettle bell swings, 70/44 pounds
12 GHD situps
Post results to comments.
Strength
Weighted dip 3-2-2-2-1-1-1-1-1 reps
Post loads.
Conditioning
Tabata Push-ups
Rest 2 minutes
Tabata Ball Slams, 20/15 pound ball
Tabata interval = 20 seconds work/10 seconds rest for 8 rounds
These can be done in either order (if there is a shortage of slam balls available).
Post total reps.
Workout of the Day
Clean & Jerk
Find your 1 rep max.
1-1-1-1-1-1-1
Post loads to comments.
Workout of the day
Hang Snatch
Find your 3 rep max.
3-3-3-3-3-3-3 reps.
Post Loads.
You may catch in a power, squat, or split snatch position.
During the rest in between snatch sets work through the following sets (only do 1 set during each rest period, for example during the first rest complete 1 set of 10 reps of box jumps):
Box Jumps (not for time)
3 sets of 10 reps, 30/24 inch
2 sets of 15 reps, 24/20 inch
1 set of 30 reps, 20/16 inch
Back squat 5-5-3-3-3-1-1-1-1-1 reps
Post loads.
Clean and Jerk
3-3-2-2-2-1-1-1-1-1 reps
The sets of 3′s and 2′s are touch-and-go.
Post loads to comments.
Strength
Every minute on the minute for 10 minutes complete the following:
2 Squat Cleans (work at 70% of 1RM focusing on speed with perfect technique)
*This is not a 2 rep max, do not increase weight each set if you know your 70% 1RM, otherwise some adjusting of the weight may be necessary.
Conditioning
Complete as many rounds in seven minutes as you can of:
95/63 pound Squat clean, 10 reps
20 Sit-ups
Compare to 2-20-12
