Monday Mar 18, 2019
  • Classes
    • 6am
    • 7am
    • 12pm
    • 4pm
    • 5pm
    • 6pm
    • 7pm
    • 8pm

Boulders on your Shoulders

Competition Class

Strength

Skills & Drills

SKILL ACQUISITION

2 sets of:
2 butterfly pull-ups + 3 butterfly C2B (or attempts) + 2 butterfly pull-ups + 3 B C2B (or attempts)
Rest as needed between sets
*goal is to maintain butterfly mechanics while transitioning to C2B

GYMNASTICS

3 Giant Sets:
2.4.6.4.2 C2B Pull-ups
*come off bar between 2/4/6 etc but only to shake out arms.
**rest as needed between sets

3 Giant Sets:
2.4.6.4.2 Strict Wall Facing HSPU
*kick down b/w 2/4/6 etc briefly
*rest as needed between sets
*scale to 15# plate & abmat (or more, as needed to complete volume)

OLYMPIC WEIGHTLIFTING

A. 3x3 Muscle Snatch, 3x2 Tall Snatch, 3x3 Snatch Balance

B. 5x2 Pause Snatch (pause @ knee & pause @ power position) + Snatch

C. 3x5 Snatch Grip DL (@ 90-95%)

MetCon

CLASS

E2M10M
1 Push Press + 1 Push Jerk + 1 Split Jerk

12min AMRAP
12 T2B
16 Alt 1-arm DB Hang Clean & Jerk 50/35
30 Double Unders