Weightlifting | 11.8.2018

Thursday

1. Clean & Jerk

60% 2+1, 70% 2+1, 75% 2+1, 80% 2x2+1, 85% 2+1, 80% 2+1, 75% 2+1

2a. Press

4x4 HAP

2b. Front Rack Lunge

4x3+3 HAP

(2a. & 2b. EX: 4 rds of: 4 press then, 3+3 of Lunge)

3. Front Squat

60% x3, 70% x3, 80% x3, 85% x2, 80% x3, 75% x3

StrongFit | 11.7.2018

20 minutes EMOM

Even minutes — 10 walking overhead DB lunges (AHAP — as heavy as possible) (IE:50/35)

Odd minutes — 3 atlas stone Pick up above belly button (AHAP — as heavy as possible)

(IE:3 reps @ 175/135 or 2reps @ 200/145 etc.)

StrongFit | 10.31.2018

4rds

100′ Suitcase DB Farmer’s Carry using 50% or more of BWT

100′ KB Waiter Carry (53/44 or 35)

Perform both carries on the right side and then repeat on the left side.

then,

400M Yoke Carry @ 1.25X BWT or Partner 800m

Every time you set the yoke on the ground perform 5 burpees on the spot.

StrongFit | 10.17.2018

For time —

Power cleans 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

50′ backward sled drag between rounds (Each drag should take approximately 20 – 30 seconds. Adjust weight accordingly.)

Men’s power clean weights 155, 185, 205, or 225 pounds

Women’s power clean weights 75, 95, 115, or 135 pounds