Take the Plunge
For Time:
Bench Press x 20 reps @ bodyweight
Deadlift x 20 @ bodyweight
50 jumps over 10″ object
Bench Press x 15 reps @ bodyweight
Deadlift x 15 @ bodyweight
40 jumps over 10″ object
Bench Press x 10 reps @ bodyweight
Deadlift x 10 @ bodyweight
30 jumps over 10″ object
*Competitor: As prescribed
*Established: 80% BW
*Recruit: 50% BW
Post results to comments.
Dynamic Efforts
Box Squats 8 x 2 reps @ 60% of 1 RM Squat (20″ box)
Deadlift 6 x 1 rep @ 60% of 1 RM Deadlift
2 Full Clean and Jerk Every minute on the minute for 12 minutes @ 50% of 1RM
3 x 8 Good Mornings
20 minute time cap on the following…
Run 1 mile
100 Sit ups
100 Back Extensions
Run 1 mile
*Competitor: As prescribed
*Established: 800m on foundation
*Recruit: 35-40% on EMOM/800m on foundation, 50 reps
Post results to comments.
Bench Press
4-4-3-2-1-1
One Arm Kettlebell Press, 3 x 8-10 reps (each side)
3 x 15 High Pulls (pick good weight)
2 x Max Hold of Side Bridge (each side)
[REST 10 minutes]
2 Full Squat Snatches Every minute on the minute for 12 minutes @ 50% of 1RM
**Focus on the quality of these reps
3 x 5 Plate Jumps [DEMO]
*Competitor: As prescribed
*Established: Hang Snatch Below Knee/No plates, just land flat on the ground
*Recruit: Hang Snatch above knee/Box jumps instead of plate jumps
Post results to comments.
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
*Competitor: As prescribed
*Established: 75 reps and pull-up progressions as needed
*Recruit: 50 reps and pull-up progressions as needed
Post time to comments.
I know some of you are not best friends with Olympic Lifting, but it's good for you. The key is to go way light and move up from there. Perfect your form and technique and don't worry about the percents unless you have a well established, good form, max effort snatch.
Snatch
50% 2 sets of 3 reps
65% 2 sets of 3 reps
75% 2 sets of 2 reps
80% 2 sets of 1 rep
85% 3 sets of 1 rep
Snatch Pull
60% x 5 reps
75% x 5 reps
85% x 3 reps
90% 2 sets of 3 reps
3 minute AMRAP
5 Kettlebell Swings @ 2 Pood
5 Burpees
**This should be a very intense workout and in no way, shape or form fun
*Competitor: As prescribed
*Established: 1.5 pood
*Recruit: 1 pood
Post rounds comments.
