Monday 2019.10.07
Strength
Power Snatch with :05 pause at position 2
- build to a heavy single
- drop 15%, every minute on the minute:
- 1 rep
Conditioning
Complete as many rounds as possible in 10:00:
- 10 Hang Power Snatch (55/75)
- 30 Double Unders
Week of 2019.10.07 Preview
Microcycle Preview
- Monday: snatch
- Tuesday: back squat
- Wednesday: upper-body strength
- Thursday: long conditioning
- Friday: Open Workout 20.1
- Saturday: team workout
Saturday 2019.10.05
Conditioning
Working in teams of 3 complete:
- 210/180 Calories (one person working at a time)
In remaining time, alternating full rounds, complete as many rounds as possible:
- 8 Burpee Box Jump Overs
- 8 Dumbbell Snatch (50/70)
Friday 2019.10.04
Conditioning
“Skywalker”
Utilizing a continuously running clock, on the given minute, run the given distance:
- Start: 1 mile
- 12 min: 800m
- 18 min: 400m
- 21 min: 200m
- 23 min: 100m
- 24 min: 50m
Compare to 2018.05.31, 2017.04.03, 2015.03.31, 2014.12.27, 2014.09.12, 2013.10.02, 2013.05.23.
Thursday 2019.10.03
Strength
Back Squat @ 22X1
- x 2 x 5, RPE 7, same weight across
Conditioning
5 Rounds
In 1:30:
- Row 250m
- Max Wall Balls in remaining time
Rest 1:30