Friday 220826

Power snatch 3-3-3-3-3 reps

Snatch balance 2-2-2-2-2 reps

Squat snatch 1-1-1-1-1 reps

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Compare to 201211.



Scaling:

This progression of snatch variations should prepare you for a solid attempt at a 1-rep-max squat snatch. Experienced lifters should try to go heavy, while newer athletes should focus on mechanics and worry less about adding weight.

Thursday 220825

5 rounds for time of:

15 dumbbell hang power cleans

10 dumbbell push presses

3 rope climbs

♀ 35-lb DBs ♂ 50-lb DBs

Post time to comments.



Scaling:

Reduce the weight of the dumbbells so you can complete the first couple rounds unbroken. Similarly, modify the rope climb to something that requires minimal rest between reps when fresh.

Intermediate Option:

 5 rounds for time of:

15 dumbbell hang power cleans

10 dumbbell push presses

2 rope climbs

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:

3 rounds for time of:

15 dumbbell hang power cleans

10 dumbbell push presses

3 rope climbs, lying to standing

♀ 10-lb DBs ♂ 15-lb DBs

Tuesday 220823

Complete as many rounds as possible in 10 minutes of:

400-m run

Max set of strict pull-ups

Max set of strict ring dips

Post number of pull-ups and dips completed each round to comments.

Compare to 190628.



Scaling:

Modify the gymnastics movements in order to perform a minimum of 10 reps of each when fresh.

Beginner Option:

Complete as many rounds as possible in 10 minutes of:

400-m run

Max set of banded strict pull-ups

Max set of banded strict ring dips

Monday 220822

5 rounds for time of:

10 strict handstand push-ups

20 GHD sit-ups

Post time to comments.

Compare to 140918.



Scaling:

If you are unable to perform strict handstand push-ups, review the 10 Push-Up Milestones and Challenges,” outlined in “The Push-Up,” and modify the movement.

Intermediate Option:

 5 rounds for time of:

7 strict handstand push-ups

14 GHD sit-ups

Beginner Option:

5 rounds for time of:

5 push-ups

20 sit-ups

Sunday 220821

Gwen

Clean and jerk 15-12-9 reps

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

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Compare to 210604.



Scaling:

Experienced athletes should perform this benchmark workout as written. The beginner should focus on mechanics and consistency instead of loading. Warm up by adding weight slowly, ensuring the load allows you to maintain great technique. Newer athletes should ignore the touch-and-go requirement and instead take a second or two to establish a sound setup position.

Beginner Option:

Clean and jerk 12-9-6 reps

Friday 220819

Complete as many rounds as possible in 20 minutes of:

10 strict knees-to-elbows

3 wall walks

Post rounds completed to comments.

Compare to 190918.



Scaling:

This workout will quickly become taxing and uncomfortable. Each set of movements should be challenging but doable, forcing you to manage muscular failure to maintain a decent pace.

Intermediate Option:

Complete as many rounds as possible in 20 minutes of:

7 strict knees-to-elbows

2 wall walks

Beginner Option:

Complete as many rounds as possible in 15 minutes of:

10 hanging knees raises

50-ft bear crawl

Thursday 220818

7 rounds for time and load of:

30 double-unders

3 hang squat snatches

Post time and load to comments.



Scaling:

Choose a weight for the snatches that is challenging but allows you to complete 3 reps without dropping the barbell. Newer athletes should watch “The Hang Snatch” and take this time to drill the mechanics of the movement.

Beginner Option:

7 rounds for time and load of:

30 single-unders

3 hang squat snatches

Wednesday 220817

5 rounds for time of:

50-ft dumbbell front-rack lunge

25 pull-ups

♀ 35-lb DBs ♂ 50-lb DBs

Post time to comments.

Compare to 210822.



Scaling:

This couplet will tax your grip. Choose dumbbell loading and a pull-up modification that allow you to keep moving, even with short working sets followed by a quick rest. New athletes should reduce the overall volume.

Intermediate Option:

5 rounds for time of:

50-ft dumbbell front-rack lunge

20 pull-ups

♀ 25-lb DBs ♂ 35-lb DBs

Beginner Option:

3 rounds for time of:

50-ft dumbbell front-rack lunge

15 assisted pull-ups

♀ 10-lb DBs ♂ 15-lb DBs

Monday 220815

Nancy

5 rounds for time of:

400-m run

15 overhead squats

♀ 65 lb ♂ 95 lb

Post time to comments.

Compare to 211023.



Scaling:

This benchmark couplet is meant to be light and fast. Reduce the load on the overhead squat so you can perform all the reps unbroken and still run fast.

Intermediate Option:

5 rounds for time of:

400-m run

15 overhead squats

♀ 45 lb ♂ 65 lb

Beginner Option:

3 rounds for time of:

400-m run

10 overhead squats

♀ 22 lb ♂ 35 lb

Sunday 220814

Bench press 5-5-3-3-3-1-1-1-1 reps

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Compare to 210405.



Scaling:

Most athletes can complete this lifting day as prescribed. Newer athletes should start light, focus on mechanics, and slowly add weight as they are comfortable.