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103017

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WARM UP: 50 air squats then 3 rds-
5 banded pass throughs
10 banded presses
15 pull aparts

SOFT TISSUE:
laX ball on pecs- 2 mins
KB lat smash- 2 mins

SKILL: thrusters

STRENGTH:
E2MOM 12- 5 thrusters build across to a heavy set of 5.
Performance- KB or DB thrusters
Competition- barbell thrusters

5RFT:
25 KBS 24/ 16kg
50 double unders/ 150 singles

(aim for 10-13 mins, 17 min cap.)

102717

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WARM UP:
500M row then…
3 rds-
4 pull ups
6 thrusters
8 t spine rotations

MOBILITY: 8 mins to rotate betw-
– shoulder distraction
– monster walks
– athlete’s choice

“JACKIE”
For time:
1000M row
50 thrusters 20kg/ 15kg
30 pull ups
(compare to 041917, 072916, 031716)

ACCESSORY: Rear fly/ snow angels 4×10
RECOVERY: 800M run at conversational pace.

 

102617

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WARM UP: 3 rds-
5 pass through’s
10 arm circles, forward then back
20 sec dead hang

MOBILITY:
KB weighted ankle distraction- 2 mins
IR stretch

SKILL: OHS 5×5 w a pause in the hole

Every 90 secs, for 8 rds:
Hang snatch – OHS – hang snatch

For time: 100 HRPU

102417

By: 0

SKILL: DL, HPC, PJ with a PVC then barbell
WARM UP: 3 rds with a barbell-
8 deadlifts
6 hang power cleans
4 push jerk

MOBILITY:
front rack drills (nunchucks, wrist stretches)

PREP: 2 rds-
6 deadlifts
5 hang power cleans
4 push jerks

“DT” NFT
5 rounds:
12 deadlifts 70/ 50 kg
9 hang power cleans
6 push jerk
*REST 3 mins betw sets*

102317

By: 0

WARM UP: 3 rounds-
8 ring rows
12 Russian swings
100m run

SKILL: PULL UPS
Every 90 secs for for 6 rounds (9 mins):
4-6 reps of kip/ kipping pull up practice

HELEN
3RFT
400M run
21 KBS 24/ 16kg
12 pull ups

ACCESSORY: 3 rds-
3-5 KB bottoms up press
5-7 push ups @32×1