Wednesday 27Dec17
A. Extended Warm Up: 10-15 minutes
B. E2MOM: PC+Hang Power Clean+High Hang Power Clean+FS x5 *nothing above 75%
185-205-205-205-205
C. 15 min AMRAP steady pace:
row 500/400m or 1/.7miles AB
20 FS (65/45/30)
20 Push Press (65/45/30)
20 Dball cleans
20 sit ups
1 + 53 reps
4 rounds 25 Dumbbell Bench Press (40 lbs)
25
20/5 push-ups
22/3 push-ups
10/15 push-ups
3×5 GHR
10 min Assault Bike
104 cals
243 watt average
Thursday 28Dec17
PS+Hang Power Snatch+High Hang Power Snatch+OHS x5 *nothing above 75%
135-155-155-185-185-185-185-185
Snatch Singles
185-185-195-205-215-220xxx-220
A. 15 mins:
10 groiners/side
30 sec Samson Stretch/side
10 ankle ROM (foot on plate, knee bent)/side
20-30 sec reverse grip dead hang
10 lat/lax ball opener
B. 15 min AMRAP:
5 laps jog inside (clockwise)
10/7 cals, AB
5 laps inside (counterclockwise)
15/12 cals, row
C. ROMWOD
Friday 29Dec17
A1. Push Ups 3×3.3.3 to 10.10.10 (rest 10 secs) x3
A2. Inverted Rows 3×8-10 *controlled tempo
A3. Walking Lunge Steps 3×16-20 total steps
50-50-50
A4. Walking Good mornings with DBs 3×16-20 total steps
50-50-50
B. 21-15-9:
power cleans (95/65) *elbows extend past the barbell
barbell facing burpees *chest must touch ground
*hard and fast
*7 min cap
82 reps
Behind the neck power jerk + split jerk
185-205-225-235-245-255
Behind the neck split jerk
265-275-285xx
12:35
Saturday 30Dec17
Snatch
50×3-60×3-70×2-80×2
85-90-92-94x-94-96xx-96-98x-98-100-102xxx
Clean & Jerk
70×2-80×2-90×2
100-105-110-115-120-125
Clean
130-135-138x
10 Rounds or Stop when 3rd person is done
5 Burpees
25 DU
10 UB T2B
7 rds 10:55
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