image description

Monday, January 7, 2019

  Mon 1/7/19
Mobility: Shoulders
Strength/Skill: Find a max unbroken effort (MUBE) of either,
A) Pull-ups (mod: band across rack or bench
assisted rack pull-ups)
B) Chest-to-Bar Pull-ups
C) Muscle-ups
*choose the movement you need to work on 
building capacity at and stick to it for the next 
3 weeks

Rest 2:00,
Then 2 Rd's:
20% of MUBE,
30% of MUBE, 
40% of MUBE,
Rest as little as needed between percentages,
Rest 1:30-2:00 between rounds
Met-Con: For Time (10:00 cap)

21-15-9

Alt. DB Snatches (F: 35/20) (S: 50/35)
Box Jump Overs (24"/20")
Handstand Push-Ups (F: Box pike push-ups)
(mod: HR Push-Ups)
Additional
Optional
Accessory
Work:
Iso High Rows (Hammer strength machine 
upstairs): 3x8
DB Incline Rows (mid range incline bench): 3x8
Curl Bar Curls (inner grip): 3x8
*choose weights that will challenge you for 8 
unbroken reps and stick to it for all 3 sets
Express For Time (10:00 cap)

21-15-9

Alt. DB Snatches (F: 35/20) (S: 50/35)
Box Jump Overs (24"/20")
Handstand Push-Ups (F: Box pike push-ups)
(mod: HR Push-Ups)
Barbell A. Block (use bumper plates) Snatches (knee height) - 
Snatch pull + Snatch + Snatch pull + Snatch

(2+1+1+1) @ 65%
(2+1+1+1) @ 70%
(2+1+1+1) @ 75%

B. No Feet Clean + No Feet Hang Clean +
Front Squat 

(1+1+2) x 5 @ 75%

C. Pause Dip Push Jerk + Pause Dip Split Jerk

(1+1) x 5 @ 80% of max clean and jerk

D. 3-position Snatch High Pull

4 @ 75%+ (use straps if possible)

.