May 4, 2019 – Strength and Conditioning

Warm Up

Gymnastic Tech
Focus – kipping/butterfly, body position, and progressions.
Progress from last week.

A. 7 minute AMRAP of Barbell Thrusters and Chest-to-Bar Pull-Ups

As Many Reps as possible in 7 minutes:
3 Barbell Thrusters @ 100/65 lbs
3 Chest-to-Bar Pull-Ups
6 Barbell Thrusters @ 100/65 lbs
6 Chest-to-Bar Pull-Ups
9 Barbell Thrusters @ 100/65 lbs
9 Chest-to-Bar Pull-Ups
12 Barbell Thrusters @ 100/65 lbs
12 Chest-to-Bar Pull-Ups
15 Barbell Thrusters @ 100/65 lbs
15 Chest-to-Bar Pull-Ups
18 Barbell Thrusters @ 100/65 lbs
18 Chest-to-Bar Pull-Ups
21 Barbell Thrusters @ 100/65 lbs
21 Chest-to-Bar Pull-Ups
24 Barbell Thrusters @ 100/65 lbs
24 Chest-to-Bar Pull-Ups

This workout begins with the barbell on the floor and the athlete standing tall. After the call of “3, 2, 1 … go,” the athlete may perform 3 thrusters, then 3 Chest-to-Bar pull-ups. The athlete will repeat this couplet, performing 6 thrusters and 6 pull-ups, 9 and 9, 12 and 12, and so on, until the 7-minute time cap.

The athlete’s score will be the total number of repetitions completed before the time cap expires.

The official weight is in pounds. For your convenience, the minimum acceptable weights in kilograms are 45 kg (100 lb.), 29 kg (65 lb.), 20 kg (45 lb.) and 15 kg (35 lb.).

..straight into..Establish 2RM

B. Power Clean 2RM

Within 7 minutes:
2 Power Cleans @ 100%
Straight into..

C. Shoulder to Overhead 4RM

Within 6 minutes:
4 Shoulder to Overheads @ 100%
Establish 4RM

D. For Time: Cardios and Partner Medicine Ball Sit-Ups

In teams of 2:

For Time:
Cardio 1 km
100 Partner Medicine Ball Sit-Ups

1k cardio each

View on WodUp

Get Started With
A Free Intro

"*" indicates required fields

get started with Human Fitness

Complete the form below to get started with your Free Intro!

"*" indicates required fields