Winner is Steve
 Warm up
3 Rounds 5 Cluster @ 35%, 45%, Workout weight 5 Ring Rows Workout Test Five rounds, each for time, of: 135 / 95 pound Power Clean, 5 reps 135 / 95 pound Front Squat, 10 reps 135 / 95 pound Jerk, 5 reps 20 Pullups Rest 90 seconds Compare to 12/19/2018 Oly Jerk behind the neck from split - 25% x 3, 30% x 3, 35% x 3, 40% x 3 Snatch Balance - 70% x 1, 75% x 1, 80% x 1, 85% x 1 x 3 sets Snatch Push Presses (% of snatch) - 78% x 3 x 3 sets Jerk Rhythm Dips - 100% x 5 x 3 sets 3 sets Russian Twist x 10-12/side Snatch Grip Bent Over Row x 10-12 Stretch 2 min Foam Roll Quad 2 min Bicep Stretch 2 min Banded Trap Stretch
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 Warm up
3 Rounds 250 M Row 5 Strict chin-ups Workout 3 Rounds 20 Arch Ups 20 LH Single-Arm DB Chainsaw Rows 20 Arch Ups 20 RH Single-Arm DB Chainsaw Rows Oly Snatch No Jump - 55% x 2, 58% x 2 x 3 sets Snatch (5 singles at each weight On The Minute) - 70% x 1 x 5 sets, 74% x 1 x 5 sets, 78% x 1 x 5 sets Flat-Footed Snatch Pull - 100% x 2, 105% x 1 x 3 sets Back Squat - 78% x 3 x 3 3 sets Weighted plank x 20-30 sec Basically Advanced - Week 9 of 12 Stretch 2 min Sit and Reach 2 min barbell bicep mash 9/29
3 Rounds 20 Arch Ups 20 LH Single-Arm DB Chainsaw Rows 20 Arch Ups 20 RH Single-Arm DB Chainsaw Rows 9/30 Test Hammer Compare to 12/19/2018 10/1 20 - 2 Glute Bridges 2 - 20 Walking Lunge 10/2 20 Minutes 5 Skin the Cat 10 Horizontal Box Jumps @ 50% 20 Double Unders 10/3 5 Rounds 6 Tire Flips 24 Double KB Clean 10/4 Tabata 20 sec Ring Push Ups 10 sec Rest 20 sec GHD Hip Extension 10 sec Rest 10/5 Test Mary XXX  Warm up
3 Rounds 20 Single-Unders 100 ft Bear Crawl Workout 3 rounds 1 min Empty Prowler Bear Crawl 10 ft = 1 pt 1 min crossover singles 1 min single arm farmer carry go heavy 1 min hanging hip touches 1 min Assault Bike 1 min rest Oly Rest Day Stretch 2 min forearm stretch 2 min lacrosse ball upper back / side  Warm up
3 Rounds 10 Walking Lunge 10 Arch Ups Workout 20 - 2 Weighted Box Step @ 25% BS in each hand 20 / 18” 2 - 20 GHD Raise Oly Pause Split Jerk (3 sec) - 62% x 2, 67% x 2, 72% x 2, 72% x 2 Stage Power Snatch (knee, upper, thigh, full) - 65% x 2, 70% x 2, 75% x 2, 78% x 1, 78% x 1, 78% x 1 Push Press (add sets if you can go heavier to a 3RM) - 75% x 3, 78% x 3, 80% x 3 Clean Deadlift (add sets if you can go heavier with SOLID positions) - 111% x 2, 116% x 2, 121% x 2 *Increase BOLD weights if you feel good 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 hamstring stretch 2 min Foam Roll Low Back  Warm up
2 Rounds 10 DB Floor Press 10 Kneeling Half Moon Workout Tabata 8 Rounds 20 sec max Pushups 10 sec rest 20 sec max Russian Twist @ 1/3 Snatch 10 sec rest Oly tall snatch - 28% x 3 x 3 sets Snatch (% of HS) - HS x 1, 85% x 1, 90% x 1, 95% x 1 Tall Split Jerk - 25% x 3 x 3 sets Clean and Jerk (% of HS) - HS x (1+1), 85% x (1+1), 90% x (1+1), 95% x (1+1) Front Squat + Back Squat (% of FS) - 77% x (2+3), 82% x (2+3), 87% x (2+3), 90% x (2+3) Abs & accessory work of choice - use this time to focus on individual weaknesses/problem Stretch 2 min Cobra Position 2 min lacrosse ball pec mash  Warm up
Row 250M 7 Deadlift @ 25% Row 250M 7 Deadlift @ 35% Row 250M 7 Deadlift @ 45% Workout Max Deadlift 7,5,5,3,3,3,1,1,1,1 Find a max Deadlift compare to 3/28/24 Oly Rest Day Stretch 3 sets of 15 reps Reverse Hyper Extension or no machine  Warm up
3 Rounds 10 Situps 10 Kettlebell Swing 6 Skip for height Workout 6 Rounds 10 Toes-to-Bar 10 cal Row 10 Ladder Carioca Oly Pause Power Jerk - 55% x 3 x 3 sets Clean and Jerk - 70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1), 82% x (1+1), 87% x (1+1), 84% x (1+1), 89% x (1+1) Flat-Footed Clean Pull - 95% x 3, 100% x 3, 103% x 3 Front Squat (3 sec pause rep 1) - 70% x 3 x 3 sets 3 sets Hanging Leg Raise x max (subsitute knees to elbows) Stretch 2 min ab stretch leaning back (end of video) 2 min Sit and Reach  Warm up
3 Rounds 10 cal Assault Bike 5 Squat Therapy 10 Pushups Workout For Time 50 Air Squats 30 mountain climbers 40 Air Squats 20 Burpees 10 Dumbbell Thruster @ 30% max Thruster in each hand Air Squats - 30 reps Oly Jerk behind the neck from split - 25% x 3, 28% x 3, 30% x 3 x 2 sets Overhead Squat - HS x 1 snatch push presses (% of snatch) - 75% x 3, 78% x 3, 80% x 3 Pause Jerk Dip (3 sec) - 100% x 3, 103% x 3, 106% x 3 3 sets Side Bend x 10-12/side Bent over row x 10-12 Stretch 2 min quad foam roll 2 min foam roll hamstrings 2 min Doorway Pec Stretch / each 9/22
20 Min 10 Handstand Pushup 15 Kettlebell Swing @ 1/3 max snatch 20 Box Jumps @ 50% max 9/23 For Time 50 Air Squats 30 mountain climbers 40 Air Squats 20 Burpees 10 Dumbbell Thruster @ 30% max Thruster in each hand Air Squats - 30 reps 9/24 6 Rounds 10 Toes-to-Bar 10 cal Row 10 Ladder Carioca 9/25 Max Deadlift 7,5,5,3,3,3,1,1,1,1 Find a max Deadlift compare to 3/28/24 9/26 Tabata 8 Rounds 20 sec max Pushups 10 sec rest 20 sec max Russian Twist @ 1/3 Snatch 10 sec rest 9/27 20 - 2 Weighted Box Step @ 25% BS in each hand 20 / 18” 2 - 20 GHD Raise 9/28 3 rounds 1 min Empty Prowler Bear Crawl 10 ft = 1 pt 1 min crossover singles 1 min single arm farmer carry go heavy 1 min hanging hip touches 1 min Assault Bike 1 min rest |
