Friday, 12/22/17

Video

(15min)
“A competitor’s Zone preparation” – pt.2 by Matt Chan

Metcon

Metcon (AMRAP – Reps)

EMOM 12
Min 0,3,6,9 – 8 Handstand Push-up
Min 1,4,7,10 – 10 Strict Toe 2 Bar
Min 2,5,8,11 – 10 Plate crunch 35/25

112 reps if you don’t miss any

Metcon (AMRAP – Rounds and Reps)

AMRAP 14
1 Muscle Up
12 HSPU
12 Ring Dips
12 Push-ups

Thursday, 12/21/17

Weightlifting

Clean and Jerk (@93%x1x3)

(15min)
3 Rounds of 1 Full squat clean & 1 Split jerk

Front Squat (@(22#+70%)x2x3 )

(15min)
3 Rounds of 2 reps of Front squat @ 22# + 70% of 1RM FS

Metcon

Metcon (AMRAP – Rounds and Reps)
AMRAP 7
7 Deadlift 315/225
20m Sprint
14 Pistols
21 Double Unders
20m Sprint

Wednesday, 12/20/17

Weightlifting

Muscle Snatch+Snatch Balance  (@(11#+60% of 103% 1RM Snatch)x(1+2)x3)
(15min)
3 Rounds of 1 Muscle Snatch + 2 Snatch Balances @ 11# increase to 60% from this cycle’s Snatch goal

Metcon

Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24″
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m

On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here
(31min)
For female athletes: DL 185, KB swings 1.5pood, OHS 85, BoxJump 20″, Cleans 95

Scale the weights as needed

Tuesday, 12/19/17

Weightlifting

Snatch (@(90% of 103% 1RM Snatch)x1x4)

(15min)
4 Rounds of 1 Full squat snatch @ 90% of the cycle’s Snatch goal

Back Squat (@(90% of 102% 1RM)x2x1, then @82%x3x1)

(15min)
1 Round of 2 reps of Back Squat @ 90% of this cycle’s Back squat goal, then 3 reps @ 82%

Metcon

Metcon (Time)
For time,
15-12-9-6-3 reps of
C2B pull-ups
Clean & Jerk 135/95
Push-ups

(14min)