Weightlifting this weeks sees us into week 4 of our 6 week cycle.  We play with some pauses and start building the percentages.  In Strongman we’re in a pulling month, and then into a team workout.  Gymnastics takes us upside down and Muscle Up day puts you in pairs for a 20 round slog.  Enjoy.

WEIGHTLIFTING

WEDNESDAY

Snatch 4/6

4×3 Muscle Snatch (Progress to a load that you can do the 3 TG. Does not have to be very heavy)

5×1 Snatch power pull + 1 Hang snatch (75% or heavier than 2 weeks ago)

4×1 Snatch with 2” pause at knee and 2” pause at catch position (play with loads and progress if you feel good)

3×1 Snatch 80%

2×1 Snatch 85%

5×3 Snatch power pull 85%

 

FRIDAY

Clean and Jerk 4/6

4 x 3 muscle clean + 3 Tall jerk (progress the load but does not have to be to a heavy one)

5×1 Clean power pull + 1 Hang clean (75% or heavier than 2 weeks ago)

4×1 Clean and jerk – 2” pause at knee on clean. 2” pause in the dip for the jerk (play with load)

3×1 Clean and Jerk 80%

2×1 Clean and Jerk 85%

5×3 1 clean power pull (85% or +)

 

STRONGMAN

March – Pulling

 

5x 10m Sled Pull + max strict chin ups

SWOD:

2 teams of 4:

12’ Max meters Yoke Carry *swap every 20m

2’ Rest

12’ max Log clean and press –  *swap every 3 reps

 

Note: When you are 3rd on the line you’ll be holding a stone while line 1 is working.

 

GYMNASTICS

-Intermediate Lizard/ Chameleon crawl

-Backward bear crawl hop

-Stretch

-Press to HS from seal position (Sasha)

-Wall Ball/ Box Planch Lean press to HS

-Hand Stand Walk practice

-Parallettes pike pass through

 

Muscle Up Day

IN pairs

 

FOR TIME

10 rounds YGIG rounds

3 RMU

5 CJ 60/42,5

8 Bar facing burpee

 

60 Cal bike

 

10 Rounds YGIG rounds

8 Front squats 60/42,5

5 HSPU

3 RMU

PJ

PJ