The winner is Dan H
 Warm up
3 Rounds 250M Row 3 Power Snatch @ 45%, 65%, 85% 10 Situps Workout 5 Rounds 3 Snatch @ 85% 9 V Ups 18 Hammer Swings Oly Press in Clean (ascending weights) - x 5, 4, 3, weight of choice Power Clean + Power Jerk (% of 1RM)- RM x 2(1+1), 90% x 2(1+1), 95% x 2(1+1) Push Press (% of 1RM)- RM x 4, 90% x 4, 95% x 4 Back Squat Jump - 20% x 3 x 5 sets Stretch 2 min ab stretch leaning back (end of video) 2 min banded lat stretch / each 2 min lacrosse ball upper back / side
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Warm up
3 Rounds 200M Run 10 Alt Scorpion Stretch 100 ft Toy Soldier 100 ft calf scoop stretch Workout Alpine 6 Rounds 90 seconds Farmer Walks @ 25% Deadlift in one hand 3 Minute rest Oly Slow-Pull Snatch (5 sec to mid thigh) + Dip Snatch + Snatch Balance - 4 sets of 1+1+1, weight of choice Snatch High Pull + Hang Snatch (below knee) + Snatch (% of RM) - RM x 3, 90% x 3, 95% x 3 Snatch Pull (2 sec eccentric) - 85% x 4, 90% x 4 x 3 sets Halting Snatch Deadlift (knee)(2 sec eccentric) - 80% x 3, 85% x 3 x 3 sets Back Squat - 70% x 6, 75% x 6 x 3 sets 8 week pulls & complexes - Week 2 of 8 Stretch 2 min reach, roll, and lift 2 min Banded Trap Stretch / each 2 min forearm stretch 4/20
Alpine 6 Rounds 90 seconds Farmer Walks @ 25% Deadlift in one hand 3 Minute rest 4/21 5 Rounds 3 Snatch @ 85% 9 V Ups 18 Hammer Swings 4/22 20 min 5 Handstand Pushup 10 Overhead Squat @ 55% 15 Land Mines Twist @ 25% Snatch 4/23 Annie R U Ok Compare to 5/8/20 4/24 Max Box Jump Compare to 10/22/24 4/25 10 - 1 DB devils presses 20 - 2 DB Renegade Row 4/26 3 Rounds 10 Bench Press @ 65% 10 Plyometric Pushup 10 Assault Bike  Warm up
3 Rounds 250M Row 10 Air Squats (2 sec pause in bottom) 10 GHD Hip Extension Workout 5 Rounds 10 Pistol 15 Glute Bridges 20 Russian Twist Oly Rest Day Stretch 2 min figure-4 glute foam roll / each 2 min Foam Roll Quad / each 2 min Foam Roll Hamstrings / each  Warm up
3 Rounds 15 Kettlebell Swing 5 (Inch-worm + Pushups) 10 Leg levers Workout Test 500M Row 40 Air Squats 30 Situps 20 Pushups 10 Pullups Compare to 4/27/24 Oly Technique Primer of Choice (15 reps) pick one Clean Turn Over Precision Snatch Turn over Speed Split Jerk Balance Tall Clean Precise Turn Over Snatch - 70% x 3, 75% x 2, 80% x 1, 73% x 3, 78% x 2, 83% x 1, 75% x 3, 80% x 2, 85% x 1 Clean and Jerk - 70% x (3+1), 75% x (2+1), 80% x (1+1), 73% x (3+1), 78% x (2+1), 83 x (1+1), 75% x (3+1), 80% x (2+1), 85% x (1+1) Front Squat - 75% x 3 x 5 sets Quarter Squat Jump - 40% x 3 x 4 sets Stretch 2 min quad stretch / each 2 min Banded Hamstring stretch / each 2 min Doorway Pec Stretch  Warm up
3 Rounds 250M Row 20 Double Unders 15 Kettlebell Swing Workout 3 Rounds 1 min Skierg 1 min Ladder Carioca 1 min DB snatches 1 min Ski Jumper 1 min Suit case deadlift @ 25% Deadlift 1 min Rest Oly Rest Day Stretch 2 min Foam Roll Calves / each 2 min Foam Roll Upper Back / each 2 min Foam Roll Low Back / each  Warm up
200M Run 5 Man Makers Workout 20 min 20 cal Assault Bike 30 sec Dead Hang 20 DB windmills (10 each side) Oly Press in Snatch (ascending weights) - x 5, 4, 3, weight of choice Power Snatch + Overhead Squat (3 sec hold in bottom) - 70% x (2+1) x 6 sets Power Jerk + Split Jerk - 70% x (2+1) x 6 sets Snatch Balance (3 sec hold in bottom) - 70% x 2 x 5 sets Box Jumps - x 4 x 3 sets Stretch 2 min Foam Roll Low Back 2 min barbell forearm mash / each 2 min Foam Rolling Lats / each Seemed relatable to the workout today https://www.reddit.com/r/maybemaybemaybe/comments/1jzujgz/maybe_maybe_maybe/?utm_source=share&utm_medium=mweb3x&utm_name=mweb3xcss&utm_term=1&utm_content=share_button  Warm up
3 Rounds 250M Row 3 Power Clean 35%, 55%, 75% max 3 Front Squat same weights 10 Situps Workout 4 Rounds 5 Squat Clean @ 75% max 10 Toes-to-Bar 15 Box Jump Over @ 55% Oly Slow-Pull Clean (5 sec to mid thigh) + Hang Power Clean + Hang Clean (mid thigh) - 4 sets of (1+1+1), weight of choice Clean High Pull + Hang Clean (below knee) + Clean - 70% x (1+1+1) x 6 Clean Pull (2 sec eccentric) - 85% x 4 x 4 Halting Clean Deadlift (knee)(2 sec eccentric) - 80% x 3 x 4 Parallel Front Squat - 65% x 4 x 5 Stretch 2 min Cobra Position 2 min Banded Trap Stretch / each 2 min Calf Stretch / each  Warm up
3 Rounds 10 cal Assault Bike 10 Pushups 10 Box Jumps Workout 20 - 2 Ring Dips Push Press @ 45% Jerk Oly Press in Clean (ascending weights) - 5, 4, 3, weight of choice Power Clean + Power Jerk - 70% x 2(1+1) x 6 Push Press - 70% x 4 x 4 Back Squat Jump - 20% x 3 x 5 Stretch 2 min Banded Tricep Stretch / each 2 min lacrosse-ball tricep mash / each 2 min Doorway Pec Stretch / each |
