Sumo Deadlift 4-4-4
Sumo Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
Author:
Kipping / Butterfly Practices : 3×10
Kipping / Butterfly Practices : 3×10
Kipping / Butterfly Practices 3×10
Rest as needed between efforts.
* Kipping Pull-up sets of 10
Kipping / Butterfly Practices : 3×10
Kipping / Butterfly Practices : 3×10
Kipping / Butterfly Practices 3×10
Rest as needed between efforts.
* Kipping Pull-up sets of 10
E2MOM for 10 mins: 3 Squat Snatch
E2MOM for 10 mins: 3 Squat Snatch
3 Squat Snatches, pick load
Every 2 mins for 10 mins.
* Not touch and go
Team WOD: DT
Team WOD: DT
10 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs
Athlete A will do the deadlifts, athlete B will do the hang power cleans, and athlete A will do the push jerk. The next round will start with athlete B starting with the deadlifts and go like then round before but, filip-flopped.
* Week of Heroes
FQ: Handstand Push-up and Handstand Walk Practice
FQ: Handstand Push-up and Handstand Walk Practice
For quality:
Handstand Push-up Practice
Handstand Walk Practice
Front Squat 5-5-5
Front Squat 5-5-5
Front Squat 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bench Press : 6 Rep Max
Bench Press : 6 Rep Max
Record your best Bench Press 6 rep max lift.
Only include the heaviest 6 rep, do not include sets prior to it.
Sumo Deadlift 5-5-5
Sumo Deadlift 5-5-5
Sumo Deadlift 5-5-5
Use the heaviest weight you can for each set.
Rest as needed between sets.
Bear Complex 7-7-7-7-7
Bear Complex 7-7-7-7-7
Bear Complex 7-7-7-7-7
Use the heaviest weight you can for each set.
Rest as needed between sets.
1 rep of the complex is:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Back Rack Push Press
Complete 7 reps for each set. 5 sets total working up to your max. Do not let go of the bar. If you do, you must restart the set.
1. Bar must Touch and Go, rest off ground
2. No re-grip on the ground allowed
3. Goal is to increase loads each round
4. Rest as needed between sets
5. Touch and Go, rest off the ground mid set
6. Must power clean before squat
7. Thrusters allowed