Tuesday 120619

Strength:
MONTCLAIR
1) Take 20 minute to work up to a 1RM bench press. No more than 5 attempts (after warmup).

MORRISTOWN
1) Take 20 minutes to work up to a 3RM power clean. No more than 3 attempts (after warmup).

Note: You may drop the bar between reps however, you should begin next rep within 10 seconds of previous.

Rest at least 10 minutes

Olympic (open gym):
MONTCLAIR & MORRISTOWN
With a 65/45# bar,

2a) 3 x 3 pressing snatch balance, immediately to,
2b) 3 x 6 drop snatch, immediately to,
2c) 3 x 9 Sotts press, (DEMO VIDEO) rest 60 seconds.

Rest at least 10 minutes

Conditioning:
MONTCLAIR
“Nate” intervals for total rounds.
10 x 1 minute on/ 1 minute rest AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 KBS swings @ 70/53#

Note: These are sprints. Do not pace. Begin successive rounds where you left off. For example, if you had 2 hspu’s at the end of the minute, finish the next two at the beginning of next round. If you do not have muscle-ups you must use progression with band. If you do not have handstands, do partial handstands with Abmat.

MORRISTOWN
25 KBS @ 2/1.5 pd + ME DU in 90 sec, rest 30 sec
20 KBS @ 2/1.5 pd + ME DU in 90 sec, rest 30 sec
15 KBS @ 2/1.5 pd + ME DU in 90 sec, rest 30 sec
10 KBS @ 2/1.5 pd + ME DU in 90 sec, rest 30 sec
5 KBS @ 2/1.5 pd + ME DU in 90 sec, rest 30 sec

Note: These are sprints. Do not pace. If you cannot complete KBS within the allotted 90 seconds, stop.