2020-06-24 Covid workout #75

WARM

20 SU

20 DU

Snatch drills

2x3 ring pullup

several of movements below

MAIN

A. 10 rounds for time

{

1 MU

2 Strict HSPU

3 Hang Power Snatch 65#

4 Anterior Deltoid Press 45#

5 barbell row 65#

20 DU

}

Time: 24:45

B. 4 rounds, not for time

{

1x ~5s HSHold

3 slow ring chinup

}

2020-05-20 Covid workout #45

WARM
light stretching

MAIN

A. Work to a heavy Power Clean & Push Jerk
5x45, 3x95, 3x115, 3x135, 2x155, 2x165, 2x185 (failed both)

B. One Arm Pullup progressions
3x1/side, assisted

C. 3x8 Anterior Deltoid Press
3x8 45#

D. MU work
4 strict singles

E. Planche clean

2020-05-07 Covid workout #34

WARM
light stretching
20 back squat 45#
2x3 ring pullup

MAIN

A. 3 rounds, not for time
{
10 back squat 95/115/135
2+2 One Arm Chinup (assisted)
}

B. 3 rounds, not for time
{
5 thrusters 95#
1 deficit handstand pushup (parallettes)
5s HSHold
}

C. 3x8 AnteriorDeltoidPress 45#

2020-05-01 Covid workout #30

WARM
light stretching

MAIN

A. 4 rounds, increasing weight each round:
{
1 Snatch
5 OH Squats
}
45#, 65#, 75#, 95#

B. Anterior Deltoid Press, increasing weight each round
{
5x5 reps
}
25, 35, 45, 55, 3 reps at 70#

C. Squat Clean ladder
2x95, 2x115, 2x135, 2x155, 2x165

D. Tuck Front Lever
3x ~5sec