Friday 11.17.2017

Skill

2x2+2 snatch push press + OHS

2x3 drop snatch (no dip-drive)

 

Strength

Snatch balance

Sport/Fitness:

6x3 @ 75-80% of 1RM snatch

 

Life:

6x3 - same weight across all sets

 

Metcon

Sport:

For time:

40 TTB

40 power snatch 95/65

40 alternating pistols

 

Fitness:

For time:

40 KTE

40 power snatch 75/55

40 alternating jumping lunges

 

Life:

For time:

40 hanging knee raises

40 hang power snatch - choose load

40 walking lunge steps

Rey Bautista
Thursday 11.16.2017

Strongman / Odd Object

4 sets of:

8 sandbag clean & press

-Superset with-

100ft. Single-arm farmers carry - heaviest possible; 1 trip per arm

 

Intervals

3 sets of:

1:00 ME box step ups

1:00 ME lateral slam ball throw (switch sides every 5 reps)

1:00 ME jump squats

1:00 ME push press 45/35

1:00 ME ring rows

Rest 2:00 between sets.  

Rey Bautista
Wednesday 11.15.2017

Movement Prep

3 sets of:

15 banded good mornings

12 single-leg box step ups (not-working foot does not plant onto box; use height that sets thigh parallel to ground; 12L / 12R)

12 banded half-kneeling Paloff press

 

Strength

Single-leg barbell deadlift

Sport/Fitness:

3x6 (6L / 6R) - +5-10lbs. from last week’s working weight


Life:

4x6 (6L / 6R) - same weight across all sets; +5-10 lbs. from last week’s working weight

-Superset with-

4x3 PVC hurdle jump - tallest possible

 

Metcon

Sport:

For time:

15-12-9-6-3

Deadlift 275/185

Burpee box jump over 30”/24”



Fitness:

For time:

15-12-9-6-3

Deadlift 245/165

Burpee box jump over 24”/20”


 

Life:

For time:

15-12-9-6-3

Deadlift - choose load

Burpee box jump over

Rey Bautista
Tuesday 11.14.2017

Strength


4 sets of:

12 single arm KB Z-press - choose load

10 strict TTB

:20 side plank (:20 L / :20 R)

 

Metcon


Sport:

5 rounds for time of:

10 2-for-1 wall balls

15 KB swings 70/53

400m run

 

Fitness:

5 rounds for time of:

15 wall balls

15 KB swings 53/35

400m run

 

Life:

5 rounds for time of:

15 wall balls

15 Russian KB swings - choose load

400m run

Rey Bautista