And the winner is Griff
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Warm up
3 Rounds (increase weight each round unto workout weight) 5 Deadlift 3 Clean High Pull 3 Power Clean 3 Jerk Workout Test 30 Clean and Jerks @ 135 / 95# sub 65% Compare to 10/10/23 Oly Jerk behind the neck from split - 28% x 3 x 4 sets Overhead Squat (3 sec pause in bottom) - 73% x 2, 78% x 1, 83% x 1, 88% x 1, 88% x 1 x 2 sets snatch push presses (% of snatch) - 75% x 3, 78% x 3 x 2 Pause Jerk Dip (3 sec) - 100% x 3, 103% x 3 x 2 *Increase BOLD weights if you feel good 3 sets: Side Bend x 10-12/side Bent over row x 10-12 Stretch 2 min Banded Trap Stretch / each 2 min banded tricep stretch / each
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 Warm up
3 Rounds 10 Jumping pull-ups 10 Cal Row 10 Ski Jumper Workout 20 min 15 Ring Rows (elevate feet if possible) 15 cal Assault Bike 30 Double Unders Oly Snatch No Jump - 55% x 3 x 3 sets Snatch - 70% x 2, 75% x 2, 80% x 1, 85% x 1, 82% x 1, 87% x 1, 82% x 1, 87% x 1 Flat-Footed Snatch Pull - 95% x 3, 100% x 3 x 2 sets Back Squat (keep max reps less than or equal to 10) - 75% x 4, 78% x 4, 78% x max 3 sets: weighted plank x 20-30 sec Basically Advanced - Week 6 of 12 Stretch 2 min barbell bicep mash / each 2 min Calf Stretch / each 9/8
20 min 15 Ring Rows (elevate feet if possible) 15 cal Assault Bike 30 Double Unders 9/9 Test Grace Compare to 10/10/23 9/10 Max Back Squat compare to 3/14/24 9/11 Climb the towers Max Rope Climbs as a gym! 9/12 10 Rounds 30 sec Row 30 sec Rest 9/13 21 - 15 - 9 GHD Bench Press (barbell or dumbbell) 41 - 30 - 18 Arm Haulers 9/14 2 Rounds 2 min Assault Bike cal 1 min rest 2 min Bench Press @ 55% 1 min rest 2 min Evil Wheel 1 min rest 1 min Bottom Up Press Left Hand 1 min Bottom Up Press Right Hand 1 min rest Warm up 2 Rounds 20 Double Unders 100 ft Toy Soldier 10 Arch Ups 100 ft butt kickers Workout 4 Rounds Run 400M 25 GHD Raise 6 Ladder Slalom Oly Rest Stretch 2 min Calf Stretch / each 2 min Sit and Reach  Skyler pointed out that the Annual Halloween Party is coming up. This year it falls on Oct 26th. Start asking the internet for ideas!  Warm up 2 Rounds 10 Air Squats 10 Sumo Deadlift High Pull @ 45 / 35# Workout 20 - 2 Jumping Lunge 2 - 20 Row Cal Oly Pause Split Jerk (3 sec) - 60% x 2, 65% x 2 x 3 sets Stage Power Snatch (knee, upper, thigh, full) - 65% x 2 x 2 sets, 70% x 2 x 3 sets Push Press - 75% x 3 x 3 sets Clean Deadlift - 103% x 2, 108% x 2, 113% x 2 3 Sets: Jack Knife complex - 2 each x max Pullups x max (assist as needed to get a minimum of 10/set) Stretch 2 min figure-4 glute foam roll / each 2 min foam roll hamstrings / each 2 min foam roll calves  Hey Ya'll,
Here are a couple quick reminders. Tomorrow 9/6 is the start up of Pool and Darts 7pm 208 S 35th! Sunday is supposed to be in the 90's so we will keep the earlier time of 10am to Noon The busy schedules of summer are over. Let me know if there is any interest in getting a competition going in the comments below.  Warm up
3 Rounds 10 Scap Push-ups 10 alt Scorpion Stretch Workout Death by 2x Pushups Oly tall snatch - 28% x 3 x 3 sets Snatch - HS x 1, 85% x 1, 90% x 1, 95% x 1 Tall Split Jerk - 25% x 3 x 3 sets Clean and Jerk - HS x (1+1), 85% x (1+1), 90% x (1+1), 95% x (1+1) Front Squat + Back Squat (% of FS) - 75% x (2+3), 80% x (2+3), 85% x (2+3) x 2 sets Abs & accessory work of choice - use this time to focus on individual weaknesses/problem Stretch 2 min Doorway Pec Stretch / each 2 min Tricep Lacrosse Ball Roll / each  Warm up
2 Rounds 100 ft Toy Soldier 100 ft butt kickers 10 Air Squats 10 V Ups 5 Strict Pullup Workout Test For Time 800 meter Run (with 45 lb Plate) 100 Toes-to-Bar 50 Front Squat (155/105 lb) 10 Rope Climb (15 ft) 800 meter Run (with 45 lb Plate) Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run. Compare to 5/6/20 Oly Rest Day Stretch 2 min Cobra Position 2 min Foam Rolling Lats / each 2 min quad foam roll / each 2 min Rocking Calf Stretch / each |
