1313 Chestnut Ave • Minneapolis, MN 55403 • (651) 321-3734
Markese B.
Power Snatch:
2-2-2-2-2-2
For time:
2 Power Snatch
1 Box Jumps
1 C2B Pull-up
2 Power Snatch
2 Box Jumps
2 C2B Pull-ups
2 Power Snatch
3 Box Jumps
3 C2B Pull-ups
…
2 Power Snatch
10 Box Jumps
10 C2B Pull-ups
Rx’d Power Snatch: 85% of 2 RM for the day
Rx’d Box Jump: 36″ for men, 32″ for women
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For most lifters, coming up out of the hole is where form begins to deteriorate. Often times, knees collapse, the hips pull away from the midline and the torso drops forward adding tremendous amounts of sheer pressure to the low back. In this picture, however, we have a strong finish; weight's back on heels, neutral neck position, knees and toes tracking, and an upright chest.
Hang Snatch:
3-3-3-3-3
For time:
500 M Row
3 x
10 Deadlift (225/163)
15 Burpees
500 M Row
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Jeff A.
For load:
3 Deadlifts +
1 Power Clean +
2 Front Squats +
2 Push Jerks +
2 Back Squats +
1 Push Jerk (from behind the head)
This complex should be addressed the same way the bear complex is. This means that there is no setting the bar down during the complex. Athletes must make it through the entire set, completing each rep legitimately, for the load to be considered complete. Athletes should plan to take a couple of warm-up sets before getting to the work sets. It is the goal that each athlete will have at least 4 solid work sets, each of which should be within 10% of the final weight completed.
Rest as needed between sets.
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Warming up...
3 Rounds, each for time:
1000 M Row
Rest as needed between efforts.
Athlete’s are encouraged to take ample rest between efforts so as to ensure maximum output during work periods. A minimum of a 3:1 rest to work ration should be used in determining rest time.
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Action in MPLS...
Bench Press:
5-5-5
6 Rounds for time:
12 WB Shots (20/14)
60 M Sprint
Runs will be done inside along the usual 10 M route.
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Steve M. in the hole...
Take 15 Minutes:
Establish HS for Clean and Jerk
Every minute, on the minute, for 30 minutes:
1 Clean + 1 Hang Clean + 2 Jerks
Use roughly 80% of 1 RM clean and jerk.
Cardio Vascular Respiratory Endurance: the ability of body systems to gather, process, and deliver oxygen.
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"When you lift, you've got to pretend you're tearing the head off a goddamn lion" - Donny Shankle...
For time:
800 M Run
50 OHS (135/93)
50 Pull-ups
800 M Run
There will be a 20 minute cap placed on this workout. Please choose weights accordingly. The weather will be sunny but brisk, so please wear appropriate apparel.
Stamina: the ability of body systems to store, process, and utilize energy.
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It looks a lot higher from this angle...
5/25/50, 4/20/40, 3/15/30, 2/10/20, 1/5/10 Reps for time:
Back Squat (250/173)
Box Jumps (24/20)
Sit-ups
Squats will be taken off of the racks.
Do you know your 10 General Physical Skills?
Strength: The ability of a muscular unit, or combination of muscular units to apply force.
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Pretty sure this was taken right after Jordana got her first ring dip...
For Load:
Snatch + Hang Snatch
For time:
150 Burpees
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Jenny H. - Push Press from behind the back...
Deadlift:
2-2-2
Helen with Rowing
3 Rounds for time:
400 M Row
21 KB Swings (53/35)
12 Pull-ups
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