Warm-up Drills
I. 2 Rounds of your choice (w/:30 rest btwn)
Single-unders x 1:00
Single-unders x 150
II. 2 Rounds for Quality of:
3 x Snatch Grip Deadlift
3 x High Hang Power Snatch (Pockets)
3 x Overhead Squat
3 x Snatch Grip Rack Push Press/Jerk
III. Mobility
“Amurkken”
Complete as many Rounds/Reps as possible in 10:00 of
1 x Sandbag Complex (70/40lbs)
2 x KB Turkish Get-ups (alt.sides)
4 x Pull-ups (*Weighted)
8 x 1-arm DB/KB Snatch (alt.sides)
10 x Jumping Slamball (40/20lbs)
Post scores to comments.
Overhead Squat Triples
Working Sets: 65-75-85-95-105
Amurkken or Amerkken? – 3 Rds + 24
Complete as many Rounds/Reps as possible in 10:00 of
1 x Sandbag Complex (70#)
2 x KB Turkish Get-ups (24kg)
4 x Pull-ups (Not Weighted)
8 x 1-arm DB/KB Snatch (24kg)
10 x Jumping Slamball (40#)
OH squat,
145 x 3
3+1
Oh squat triples: 95-135-185-205*2 reps (failed)
Amrap part: 2 rounds + 1 get up
Inversion – practiced handstand walks
-josh
OH Squats, 3 @ 85# … Trouble with form
“Amurkken”
2 rounds +1…
Sandbag Complex @ 70# — thanks Mike! (I didn’t find it as funny as you did…)
Turkish Get-Ups @ 16kg
Pull Ups (w. green band)
DB Snatch @ 35#
Jumping Slammies @ 20#
#115 x 3
#125 x1
2 Rds
OHS 75×3 for 3 rounds
Amurkken I did 1 round + 6 DB snatches (Form was sucking so extra coaching from Mike) damn those turkish getups! lol
OHS 75×3 for 3 rounds
Amurkken I did 1 round + 6 DB snatches (Form was sucking so extra coaching from Mike) damn those turkish getups! lol
OH Squats: 60#
Amurkken: 2 Rounds + 8 DB Snatch (30#/30#/0/40#/20#)