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About This “It’s a Power Snatch If It’s Above Parallel” Thing

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Tuesday

Endurance

A. Every 2 min for 12 min:
Row 250m (building)


B. For time:
Row 5km
*hold 10-15s slower than 1km time trial*

Barbell Club

A. Tall Snatch 5-5-5-5-5


B. EMOM 7 mins:
1 NHNF Power Snatch *building*


C. Snatch Gaunlet:
1 Snatch every 90 seconds *increasing weight until failure*


D. Snatch Pull 5×2@105%

 

Today’s Link – About This “It’s A Snatch If It’s Above Parallel” Thing

Structure & Barbell Club

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Saturday

Structure

AMRAP 30 MINS:
Teams of 3


Timer: 400m Run
A. Max Reps, Burpee Box Jump Over (Regionals)
B. Max Reps, SB Squat
C. Max Reps, AB Cals
D. Max Reps, SB Push Press


*Runner is the timer of the rotation*


**Score is total amount of reps, If you want to track it**

Barbell Club

A. Hang Power Clean 3-3-3-3-3


B. Clean & Jerk, 2RM


C1. CG Deadlift, 5×3@110%
C2. Strict DB Press 5×5

 

Get Strong(Man)

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Wednesday

Gymnastics

Skills:
Bar Muscle-Ups
Double Unders


Practice:
8 minutes of Practice:
3 Jumping Bar Muscle-Ups
15 Double Unders

Structure

Strength:
5 Sets
A1. Sumo Deadlift (Blocks), x 5 Reps
A2. Seated Box Jump, x5 Reps


Conditioning:
4 Sets:
ME Sandbag Squat
+
max watts assault bike (20 sec)
*Rest 4 minutes*


4 Sets:
20 sec max watts assault Bike (20 sec)
+
ME Sandbag Squat
*alternating heats for each set*

 

Today’s Link – Get Strong(Man)

An Analysis of Body Types in Weightlifting

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Tuesday

Endurance

A. Every 10 min for 20 min:
Run 1600m/1200m (hold within 10s)


*Rest 2 min*


B. Every 4 min for 12 min:
Run 400m (sprint)

Barbell Club

A. Pause Jerks, 5-5-5-5-5


B. Every 2 mins for 10 mins:
1 Power Clean + 1 Clean@80%


C. 5 sets:
3 Front Squats + 1 Split Jerk@85% CJ


D. Clean Pull 5×2@90%

 

Today’s Link – An Analysis of Body Types in Weightlifting

How to Grow Strongman in the United States

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Saturday

Structure

In pairs, complete the following:
*Each partner must complete entire portion before moving on to the next!*

A. “Failure Fran”
3 Rounds:
Max Reps D-Ball Thruster
Max Reps Barbell Rows

B. “KB Diane”
21-15-9
KB DL
K2E Push-ups

C. “SB Grace”
30 SB Clean & Press for Time

D. “Slam Is-a-ball”
30 Slam Ball for Time
*Work at absolute max effort!!!*


E. 400m Sandbag Carry (200m each)

Barbell Club

A. No Contact Muscle-Snatch 5-5-5-5-5


B. Power Snatch 3-3-3-3-3


C. Hang Snatch 1RM


D. Front Squat 3-3-3-3-3

 

Today’s Link – How to Grow Strongman in the United States