Winner is Steve
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Warm Up
3 Rounds 10 cal Assault Bike 10 Pushups Workout Death by Bench Press @ 55% Oly
Snatch - work up to Heavy Single x 1, 80% x 1, 85% x 1, 90% x 3, 80% x 1, 85% x 1, 90% x 1 Clean and Jerk (% of HS) - work up to Heavy Single x (1+1), 80% x (1+1), 85% x (1+1), 90% x (1+1), 80% x (1+1), 85% x (1+1), 90% x (1+1) Front Squat- 70% x 2, 75% x 2, 80% x 2, 85% x 2 x 3 sets Quarter Squat Jump - 40% x 3 x 4 sets Stretch 2 min Doorway Pec Stretch / each 2 min Banded Tricep Stretch / each 2 min Tricep Foam Roll / each
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 Warm Up
3 Rounds 10 Cal Skierg 10 Kettlebell Swing 10 Ring Rows Workout 5 Rounds 1 min Row cal 1 min Pullups 1 min Hang Snatch @ 55% 1 min rest Oly Rest Day Stretch 2 min Bicep Stretch / each 2 min Banded Trap Stretch / each 2 min banded lat stretch / each  Warm Up
3 Rounds 250 M Row 10 Kettlebell Swing 10 Russian Twist Workout 20 - 2 Hammer Swings Kneeling Half Moon @ 25% Snatch Oly Press in Snatch (ascending weights) - x 5, 4, 3, weight of choice Power Snatch + Overhead Squat (3 sec hold in bottom) - RM x (1+1), 90% x (1+1), 95% x (1+1) Power Jerk + Jerk - 70% x (1+1) x 5 sets Snatch Balance (3 sec hold in bottom) - work up to a Heavy Single x 1, 80% x 1, 85% x 1, 90% x 1 Stretch 2 min reach, roll, and lift 2 min Cobra Position 2 min Foam Roll Low Back  Warm Up
3 Rounds 250 M Row 10 Air Squats 20 Single-Unders Workout Victoria 5 Rounds for Time 10 Thruster (95/65 lb) 14 Box Jumps (24/20 in) 12 Sumo Deadlift High Pull (95/65 lb) 12 Burpees 27 Kettlebell Swing (1.5/1 pood) Mens: 27:24 - Jock Womens: 22:49 - Annonymous 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 & Jerk (5 singles each weight on the minute, then work to Heavy Single off the clock if feeling good) - 70% x (1+1) x 5, 75% x (1+1) x 5, 80% x (1+1) x 5, Heavy Single off clock x (1+1) Clean Pull - 90% x 2, 100% x 2, 110% x 2 x 3 sets Back Squat - 70% x 3, 75% x 3 x 3 sets Box Jumps - x 3 x 4 sets Stretch 2 min Sit and Reach 2 min lacrosse ball calf roll / leg 2 min quad stretch / each  Warm Up
3 Rounds 10 Cal Assault Bike 5 Bottom Up Press / each side 10 Box Jumps Workout 21 - 15 - 9 Push Jerk @ 55% Pushups Oly Press in Clean (ascending weights) - x 5, 4, 3, weight of choice Snatch High Pull + Hang Snatch (knee) - 70% x (1+1) x 5 sets Power Clean + Power Jerk (% of RM) - RM x (1+1), 90% x (1+1), 95% x (1+1) Push Press - RM x 3, 90% x 3, 95% x 3 Stretch 2 min Doorway Pec Stretch / each 2 min Banded Tricep Stretch / each 2 min lacrosse-ball tricep mash / each Warm Up
3 Rounds 250M Row 10 Situps 10 Kettlebell Swing Workout 20 Min 5 DB devils presses 10 V Ups 15 Arm Haulers Oly Slow-Pull Snatch (5 sec to mid thigh) + Dip Snatch + Snatch Balance - 4 sets of 1+1+1, weight of choice Snatch (5 singles each weight on the minute, then work to HS off the clock if feeling good) - 70% x 1 x 5 sets, 75% x 1 x 5, 80% x 1 x 5, Heavy Single x 1 Snatch Pull - 90% x 2, 100% x 2, 110% x 2 x 3 sets Front Squat - 70% x 2, 75% x 2, 80% x 2, 85% x 2, 90% x 2 x 2 sets Back Squat Jump - 20% x 2 x 5 sets 8 week pulls & complexes - Week 5 of 8 Stretch 2 min Cobra Position 2 min banded lat stretch 2 min Sit and Reach 5/11
20 Min 5 DB devils presses 10 DB devils presses 15 Arm Haulers 5/12 21 - 15 - 9 Push Jerk @ 55% Pushups 5/13 Victoria 5 Rounds for Time 10 Thruster (95/65 lb) 14 Box Jumps (24/20 in) 12 Sumo Deadlift High Pull (95/65 lb) 12 Burpees 27 Kettlebell Swing (1.5/1 pood) Mens: 27:24 - Jock Womens: 22:49 - Annonymous 5/14 20 - 2 Hammer Swings Kneeling Half Moon @ 25% Snatch 5/15 5 Rounds 1 min Row cal 1 min Pullups 1 min Hang Snatch @ 55% 1 min rest 5/16 Death by Bench Press @ 55% 5/17 5 Rounds 6 Weighted lunge @ 65% BS 12 Glute Bridges (same bar) 24 GHD Sit-up Warm up
4 Rounds 250M Row 30 Double Unders Workout Tabata 8 Rounds of 20 sec work 10 sec rest rotating through each movement Crossover singles Double Russian KB Swing 20 Ft Shuttle run Oly Rest Day Stretch 2 min reach, roll, and lift 2 min Sit and Reach 2 min Foam Roll Calves / each  Warm up
3 Rounds 200M Run 10 Situps 10 Air Squats Workout 3 Rounds 1 min Assault Bike 1 min Russian Twist @ 1/3 Snatch 1 min Pistol 1 min Box Jump Over 1 min GHD Hamstring Curl 1 min rest 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 - 75% x 3, 80% x 2, 85% x 1, 75% x 3, 80% x 2, 85% x 1, 75% x 3, 80% x 2, 85% x 1 Clean and Jerk - 75% x (3+1), 80% x (2+1), 85% x (1+1), 75% x (3+1), 80% x (2+1), 85% x (1+1), 75% x (3+1), 80% x (2+1), 85% x (1+1) Front Squat - 80% x 2 x 3 sets Quarter Squat Jump - 35% x 3 x 3 sets Stretch 2 min quad stretch / each 2 min Hamstring Stretch / each 2 min Cobra Position  Warm up
2 Rounds 5 Cal Assault Bike 10 Pushups 3 Bottom Up Press each Workout Max Shoulder Press 7, 5, 5, 3, 3, 3, 1, 1, 1, 1 Shoulder Press (increasing load) Compare to 11/5/24 Oly Rest Day Stretch 2 min Tricep Lacrosse Ball Roll / each 2 min Lat Lacrosse Ball Roll / each 2 min lacrosse ball shoulder mash / each |
