Workout of the Day
A.
Five sets of:
Front Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 100+%
Rest as needed

B.
Take 15-20 minutes to build to a heavy Clean & Jerk
Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.

C.
Complete as many rounds and reps as possible in 6 minutes of:
5 Hang Power Cleans (135/95 lb)
10 Handstand Push-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . . .

D.
Complete as many rounds and reps as possible in 4 minutes of:
10 Shoulder to Overhead (135/95 lb)
10 Burpees Over the Barbell

Enjoy some type away from the gym. The Open is next week. Get your mental game in order!

A.
Three sets, not for time, of:
Bar Muscle-Ups x 2-5 reps
Double-Unders x 50 reps
Handstand Push-Ups x 5-15 reps
(work your weakness on the HSPU – if you’re strong with strict, but don’t kip well, practice kipping efficiency. If you kip well but aren’t strong with strict, perform strict. If you’re proficient with both, add a deficit. Adjust the reps based on your ability and whether you chose strict or kipping, deficit or standard.)

B.
Five sets of:
Snatch Balance + Overhead Squat
Rest as needed
Build as heavy as mechanics permit.

C.
For time:
Row 1000 Meters
95/65 lb Hang Power Snatch x 40 reps
Toes to Bar x 30 reps
95/65 lb Shoulder to Overhead x 20 reps
Rest exactly 6 minutes, and then . . .

D.
For time:
Row 1000 Meters
95/65 lb Shoulder to Overhead x 40 reps
Toes to Bar x 30 reps
95/65 lb Hang Power Snatch x 20 reps

Workout of the Day
A.
Three sets, not for time, of:
Butterfly Chest-to-Bar Pull-Ups x 10-12 reps
Alternating Pistols x 12-16 reps (6-8 each leg)
Burpees onto a 2″ Plate x 15 reps
Work on speed and efficiency with each of these.

B.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 90-95%
* Set 6 – 1 rep @ 90-95%
Rest as needed

C.
Take 10-12 minutes to practice Clean & Jerk Technique.
Leave it at 10-12 minutes! Today is not the day to go heavy perfect your technique.

D.
Complete as many rounds and reps as possible in 3 minutes of:
3 Squat Clean & Jerk (225/155 lb)
6 Chest-to-Bar Pull-Ups
Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 3 minutes of:
3 Squat Clean & Jerk (205/145 lb)
6 Chest-to-Bar Pull-Ups
Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 3 minutes of:
3 Squat Clean & Jerk (185/135 lb)
6 Chest-to-Bar Pull-Ups

Wendler %s
Suggested Warm Up sets:
5@40%
5@50%
5@60%
Work Sets:
3@70%
3@80%
AMRAP@90%

Day 1:
“Chelsea”
On The Minute for 30 Minutes:
5 Pull Ups
10 Push Ups
15 Air Squats
If you go over on any minute rest the remainder of that minute then start on the next minute.

Day 2:
A. Wendler Press

B. 15 Min AMRAP of:
10 x DB Snatch (50#) Alternate Arms
100 ft Shuttle Run (or as close to 100 ft as you can set up)

Day 3:
A. Wendler Deadlift

B. 10-9-8-7-6-5-4-3-2-1 of
Thruster (95# or 40# Dumbbells)
Box Jump (24in)
GHD Sit Ups (or Toes to Bar)

Day 4:
7 Rounds for Time
10 x Power Snatch (75#)
10 x Burpees

Day 5:
A. Wendler Back Squat

B. 3 Rounds for Times Of:
750m Row
60 Double Unders (or 150 singles)
Rest 3 minutes between rounds

Workout of the Day
A.
Three sets, not for time, of:
L-Sit x 45 seconds
Double-Unders x 40-50 reps
Handstand Push-Ups x 5-15 reps
(work your weakness on the HSPU – if you’re strong with strict, but don’t kip well, practice kipping efficiency. If you kip well but aren’t strong with strict, perform strict. Adjust the reps based on your ability and whether you chose strict or kipping.)

B.
Every minute, on the minute, for a total of 12 minutes, perform the following:
Snatch x 1.1
(rest 10-15 seconds between singles)
Loading:
*Sets 1-2 – 60-65%
*Sets 3-4 – 65-70%
*Sets 5-6 – 70-75%
*Sets 7-8 – 75-80%
*Sets 9-10 – 80-85%
*Sets 11-12 – 85-90%
Goal is perfect speed and mechanics for these sets.

C.
Three rounds for time of:
3 Snatches @ 75% of 1-RM
5/3 Muscle-Ups
7 Ring Dips
(performed on same rings as muscle-ups)

D.
Three sets of:
Halting Snatch Deadlift x 3 reps @ 8221
Rest 90 seconds
GHD Sit-Ups x 15 reps
Rest 90 seconds
Use straps for the deadlifts. And make sure you read the tempo correctly! You will descend the barbell down slowly over the course of 8 seconds – maintaining perfect position with chest over the barbell and lats engaged the entire time. You get 2 seconds at the bottom to reset yourself, then perform another snatch deadlift, breath and brace at the top, and then another 8 second descent down for a total of 3 reps.

A.
Two sets, not for time, of:
Kettlebell Snatch x 8 reps each arm
Alternating Pistols x 16-20 reps
Handstand Walk x 15-20 meters

B.
For time:
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
Rest exactly 3 minutes, and then . . .

C.
For time:
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder to Overhead (85/65 lbs)

D.
Three sets of:
GHD Sit-Ups x 15-20 reps
Rest as needed

A.
Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Double-Unders x 40-50 reps
Toes to Bar x 12-15 reps

B.
For times:
5 Power Cleans @ 80-85%
Rest 2 minutes
10 Power Cleans @ 70-75%
Rest 2 minutes
15 Power Cleans @ 60-65%

C.
Three sets of:
Deadlift
*Set 1 – 8 reps
*Set 2 – 6 reps
*Set 3 – 4 reps
Rest 3-4 minutes between sets
Take a few sets to build to the weight that you will use for the first set of 8 reps. The loads selected for the sets of 8, 6 and 4 reps should be challenging, but not a max effort.

D.
For time:
Row 1000 Meters
50/35 Handstand Push-Ups

Rest exactly 2 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:
15/10 Ring Dips
30 Double-Unders

Soft tissue work and active recovery of your choice.

A.
Take 15-20 minutes to build to a heavy Split Jerk

B.
For parts B-D, you will leave a running clock.
At 3,2,1,GO perform the following:

For time:
95/65 lb Thrusters x 20 reps
5/4 Muscle-Ups
95/65 lb Thrusters x 15 reps
4/3 Muscle-Ups
95/65 lb Thrusters x 10 reps
3/2 Muscle-Ups
95/65 lb Thrusters x 5 reps
2/1 Muscle-Ups

C.
At 10:00 minutes on the running clock, perform the following:

Three rounds for time of:
95/65 lb Hang Power Snatch x 10 reps
Chest-to-Bar Pull-Ups x 20 reps

D.
At 20:00 minutes on the running clock, perform the following:

Three rounds for time of:
95/65 lb Push Press x 10 reps
95/65 lb Barbell Walking Lunges x 20 reps
(barbell can be back racked)