We’re Back

*courtousey of TZStrength & Jacob Typskin

Weightlifting

1) Snatch heavy double, then 90%x2x5

2) Clean & Jerk heavy double, then 90%x2x5

Strength

8 minutes max reps strict HSPU, 3″/2″ deficit

Capacity

8 rounds for total working time:
Row 250m
10 hang clusters, 95#/65#
Rest 60 seconds

Accessory

a) Unilateral Dumbbell Press 4×8
b) Unilateral Dumbbell Row 4×12
c) Accumulate 100 hollow rocks

Notes: If 100 hollow rocks will give you rhabdo, take the reps down.

3 Day Split Cycle 2 Week 3 Day 2

Hang Clean (below the knee) find your 3RM then 3×3@95% of your 3RM

Power Snatch find your 3rm then 3×3@95% of your 3RM

Jerk From Blocks find your 3RM then 3×3@95% of your 3RM

Clean Grip RDL find your 3RM then 4×3@90% of your 3RM

Weighted Pullups 5×5 heaviest possible

Alternating DB Step Ups 5×5 heaviest possible

Toes 2 Bar (strict) 3xME

3 Day Split Cycle 2 Week 3 Day 1

Snatch find your 3RM for the day then 3×3@95%

Power Clean & Jerk find your 3RM for the day then 3×3@95%

Back Squat 1-3 sets to find a 7RM for the day then 4×7@90% of your 7RM

Push Press 1-3 sets to find a 5RM for the day then 4×5@90% of your 5RM

Weighted Sit-ups 3×12-15 Heaviest Possible

Weighted Hypers 3×12-15 Heaviest Possible

Competitor WOD 9.21.13 Ass Quake Week 4 Day 5

Skill
3 rounds not for time w/an empty BB
Cycle Push Press x10
Cycle Push Jerk x10
Hang Power Clean x10
Thruster x10

Then
L-Sit on Paralettes
3sets x failure of fucking perfect L-Sits not some broken Bullshit Version

Thickening
Snatch 5×3@85% rest exactly 60 sec Btwn

Clean From Blocks Above the Knee + Jerk 5×3+1@80%

Strength
None

Mixed Modal
For Time
Run 1 mile
3 DL @315
40 HSPU
3 DL @315
40 Alternating Pistols
3 DL @315
40 Wall Ball
3 DL @315
Run 1 mile

Fucking Finish It!