Tue April 12, 2016
A. Power Clean + Overhead – 78% x 3, 82% x 3, 85% x 3
(based off lower number of power clean or jerk)
Scale options:
Hang Power clean + Push Press – Reps 3-3-3-3 (increasing weight)
B. EMOM x 14 min (alternate movements):
1. AMRAP 18 sec (rest 42 sec)- Kipping/Butterfly Pull-ups (ADV CTB)
2. AMRAP 18 sec (rest 42 sec) – Kipping HSPU
C. 10 Rounds for time (10 min cap):
3 Power Cleans (155/105)
5 Burpees (lateral over bar)
Mon April 11, 2016
***Light snatch week (heavier C&J week) - use as opportunity to really focus on form for Snatch
A. Full Snatch – 67% x 3, 70% x 3, 73% x 3, 3
Scale options:
1. Power Snatch (or Pwr Sn + OHS) – Reps 3-3-3-3 (increasing weight)
2. Hang Muscle/Power Snatch – Reps 10-8-6-4 (increasing weight)
B. Alternate Movements x 4 sets each:
Back Squat – 72% x 5, 75% x 5, 78% x 5, 81% x 5
Dips/Push-ups – Reps 9-7-5-3 (increasing difficulty)
C. AMRAP 8 min to climb as high in ladder as possible:
Reps 5-10-15-20-25-30-25-40 etc…
Power Snatch (75/55)
Front Squat (75/55)
Toes to Bar / KTE
-------------------------
Auxiliary strength work (Rest 1 min between exercises):
***Meant to be performed in lieu of part C, not in addition to part C
C1. DB Bench x reps 12-10-8-6 (increasing weight)
C2. DB Split Squats (rear foot elevated) - Reps (per leg) 10-8-6-4 (increasing weight)
Sat April 9, 2016
Mark your calendars for Saturday July 2nd - The CASS CLASH Partner competition is back!! RX and scaled divisions. Grab a partner and get ready for a day of sweating and an afternoon of drankin' and eating around PB
“Filthy Fifty” For Time (35 min time cap)
***Workout for the BIG BOARD – Top 5 men and Top 5 women RX get super famous
50 Box jumps (24/20’’)
50 Jumping pull-ups (PU bar 3-4’’ below wrist with arms outstretched standing)
50 Kettlebell swings (35/26#)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45/33)
50 Hip extensions
50 Wall ball shots (20/14# to 10/9 ft)
50 Burpees
50 Double unders
Fri April 8, 2016
Happy Hour TODAY Friday 4/8, 5pm at Bubs. Come hangout, drink, eat, celebrate the end of the Open, and try to beat me in shuffle board
Note that class schedule remains unchanged, and we will still have classes at 5pm, 6pm and 7pm. Just come over and hangout after class!
A. 3-Position Cleans (Ground, Below knee, Hang)
Work to challenging weight for unbroken complex
***Scale to 3-position POWER CLEAN with Front Squat after each rep
B. Alternate Movements x 4 sets each:
Front Squats – 76% x 4, 79% x 3, 82% x 3, 85% x 3
Bent-over Barbell Row – Reps 10-8-6-6 (increasing weight)
C. Complete sequence for “MAX REPS” at each station:
AMRAP 3 min – Muscle-ups / Ring Dips / Push-ups
Rest 2 min
AMRAP 2 min – One-Arm DB Snatches (alternate arms) (70/50#)
Rest 2 min
AMRAP 1 min – Shuttle Runs (30 feet each way, touch ground at turnaround)
SCORE IS TOTAL REPS
---------------------
***Note that strength work is to be performed INSTEAD of met-con, not in addition to met-con. It is meant for those that would prefer to forego the conditioning work, and focus on more strength-building priority
Auxiliary strength work (Rest 1 min between exercises) x 4 sets each:
D1. Dips/Push-ups x Reps 12-10-8-6 (increasing difficulty)
D2. Heavy Russian KBS x 12-15 reps each set
