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All Levels, Extra Strength, and Weightlifting Programming for the week of July 18 2016

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Monday
ALL LEVELS

“Holleyman”
30 rounds for time of:
5 Wallball
3 Handstand push-ups
1 Clean/Power Clean 225/155 lbs

STRENGTH
1. Hang Power Snatch
6 x 2 @ 75%

2. Straight arm pull up or big beat swing
5 x 5

3. False grip hang in L-sit from smart rings
4 x 0:30

Tuesday
ALL LEVELS

A. 3 rounds for time:
Run 2 Laps
21 Pull ups
21 Dips

B. 4 x 400m row
1:2 work:rest

STRENGTH AND WEIGHTLIFTING
1. Clean + Squat + Jerk
6 x [1+2+1] @ 80%

2. Snatch
5 x 3 @ 75%

3. EMOM x 10 min
M1, 15 Toes to Bar
M2, 15 KBS 2/1.5

Wednesday
ALL LEVELS

Clean (We used these percentages for reference)
5 EMOM x 5 min (65% of power clean)
3 EMOM x 5 min (75%)
2 EMOM x 5 min (80%)
1 Every 0:30 x 5 min (85%)
5 EMOM x 5 min (same 65%)
*No rest between sets, barbell cycle the lighter sets.
Squat cleans from 80%

STRENGTH
1. E1:30MOM x 7 rounds
3 Snatches
start light, finish around 85%

2. 20 Hollow rock x 10

3. EMOM x 10 min
M1, 10 Ring Row
M2, 10+ Push Up

Thursday
ALL LEVELS

For time:
50 Toes to Bar
50 Box Jump
50 cal Row
50 Burpee
50 Hammer Strikes
50 GHD Sit up
50 RKBS 2/1.5pood

STRENGTH AND WEIGHTLIFTING
1. Snatch Balance
1-1-1-1….to 120%

2. High Hang Snatch
6 x 2 @80%

3. 100 GHD sit ups

Friday
ALL LEVELS

A. “Diane”
21-15-9 reps of:
Deadlift 225
Handstand push-ups

B. Bench Press
5-5-5-5-5

BARBELL CLUB

We will follow some of the Regionals program

Saturday
ALL LEVELS

A. Pull up conga line
In teams of up to 6 people. In order everybody does 1 pull up, then 2, then 3……… Continue adding 1 pull up each round until everybody fails to add a pull up
*When you reach your max continue doing max reps pull ups each turn until everybody is complete.

B. “Open workout 12.2”
AMRAP in 10 minutes:
30 Snatch 75/45#
30 Snatch 135/75#
30 Snatch 165/100#
AMRAP Snatches 210#/120#
*Pace this correctly and beat your score from the open!

WEIGHTLIFTING
announced the day of

Sunday
ALL LEVELS

A. Clean + Front Squats
5 x [1+3] AHAP

For time:
50-40-30-20-10 Double Unders
25-20-15-10-5 Toes to Bar

WEIGHTLIFTING
announced the day of

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