Strength:
15 minutes to make up strength work
Conditioning:
In teams of two, complete the following:
1,000m row (split any way)
-then-
20 rounds of “Cindy,” alternating each round:
Every minute, on the minute, the team must complete a total of 2 clean and jerks (135/95) or 8 kettlebell swings (53/35).
Strength:
Every minute, on the minute for 10 minutes:
Odd: 7 Weighted Pull Ups
Even: 7 Weighted Ring Dips
Conditioning:
For time:
Use no more than 65% of 1RM deadlift.
Compare to 2013.05.17.
Mobilize: Front Rack
Strength:
1) 4×3 Clean Deadlift @65-85% of 1 rep max clean.
2) Every minute on the minute for 8 minutes @85% of one rep max clean:
This is a complex. The barbell should not touch the ground until after all thre movements have been completed.
Conditioning:
4 rounds for time:
-then (no rest)-
2:00 max effort double unders
Close: Overhead mobility
Join us tomorrow for a taste of the Civilian Military Combine! CMC co-founder Sean Rogers will be here during the evening classes.
Solidarity has one of the largest teams in the Mid-Atlantic registered to run, and it’s not too late to sign up! Talk to Michael about details if you’re interested.
Strength: 15 minutes to work up to a heavy Hang Snatch.
When taking bar from the floor, use the opportunity to practice your first pull. Try to hit positions correctly up to the hang then stand up completely before lowering back down for hang snatch.
Conditioning:
10 Minutes, as many rounds as possible of ascending ladder:
…until 10 minutes is up.
Mobilize: Sink Stretch, 2 minutes each side
Gymnastics: Hollow body positioning practice, then
1 minute, 45 seconds, and 30 seconds of:
Conditioning:
3 rounds for time:
Close: Foam roll lats
