heavy athletics
A. C&J; 4 x 1+2 (loads from 70%-80%)
B. “Hulk Hogan”
Every 2 minutes complete:
3 Muscle ups
5 Power Cleans, 185/135
7 Burpees
Continue for 20 minutes (10 rounds), or as long as possible.
D. Core + Upper body pull
18 tabata intervals (6 of each) for max reps/total time b/t
1. Ring row
2. Plank
3. Toe to bar
4 min @90%
2 Muscle Up
50 Double Unders
rest 3 min
4 min @ 90%
7 CTB Pull Ups
7 Ring Dips
7 Box Jumps, (30/24)- step down
rest 3 min
4 min @ 90%
5 wall ball
7 Burpees Over Bar
5 Toes to Bar
4 min @ 90%
300m run buy in 50m Shuttle Run
rest 6 min
Repeat ALL
heavy athletics
A. Clean complex; (power clean + hang clean) x 12; every 30 seconds
B. Back Squat; 65% x 3, 75% x 3, 80% x 3, 85% x 2, 90% x 1 (work through these sets as quickly as possible)
C. OTM x 20
Odd: 7 Front Squats
Even: 7 Jerks
One barbell and the same weight for both movements. Good place to start is 50% of 1RM FS or Jerk, which ever is lighter. Use a rack and climb up in weight when possible.
Heavy athletics
A. Snatch; (loading from 70%-80%)/1.1 x 5
B. OTM x 8 Power snatch x 2 @85% of A
C. Sumo Deadlift; 3-3-3
+
Testing
D. For time
50 toes to bar
+
Rest 7-10 min
E. for time
250m row
15 kb swing (2/1.5)
25 burpee
15 kb swing (2/1.5)
250m row
heavy athletics
A. Front Squat (41X1); 2-2-2-2
(use tempo on first rep, and perform the 2nd rep as fast as possible.)
B. Full Snatch @ 80% x 2
EMOM for 5 minutes
C. Max rep Snatch @ 80% for 2 minutes
Starts at the 5 minute mark
gymnastics skill
D. EMOM x 16
Even 3-5 muscle ups
Odd 20 dubz + 7 TTB
Heavy athletics
A. Back Squat(31X1); 3-3-3-3-3
B. Push Press(40X2); 3-3-2-2
Conditioning
“The Open” Session
3 min of:
20 Dubz
10 Power Snatch (75/55)
Rest 3 min
3 min of:
6 Thruster (95/65)
6 C2B pull up
Rest 3 min
3 min of:
5 STO (115/75)
6 box jump (24/20 – w/step down)
7 burpee
Rest 3 min
3 min of:
5 power clean (145/95)
15 wall
Heavy athletics
A. C&J; 2+2 x 4 (loads from 70%-80%)
B1. 8 sets; Power Clean x 2 (@90-80% of A);
B2. Depth Box Jumps x 5
C1. Box Squat; 3-3-3-3-3
C2. Reverse hyper x 12
D. Core
Not for time
12 GHD sit ups
10 Toes to bar
10
Pre-Game
2-3 rounds not for time
walking pace
1 Snatch Complex (1 hang power snatch + 1 full snatch + 1 OHS)
2 HSPU
3 c2b pull up
4 toe to bar
5 box jump
6 burpee
20 dubz
