AETHER

1) Hang Clean 3RM, 2×3 @ 90%

2) BTN Push Press #RM, 2×3 @ 90%

Conditioning:

5 Rounds for Time

20 Step-ups (24,20)

10 S.A.K.B Swings (55,35)

5 Burpee Box Jumps

OUTLAW

1) Clean (just above the knee): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90%

Strength/Skill

1a) Bent Over Rows: work to a 5rm – 1×5@95%, 1×5@90%

1b) Push Press – 5×5@90% of Monday’s 5rm

Conditioning

5 rounds for time of:

20 Pistols (alternating)
10 DB Snatches (alternating) 70/50#
5 Burpee Box Jumps 30/24″

AETHER

1) Snatch 4×3 (Perfect Form)
2) Back Squat
1×10 @ 60%, 1×8 @ 65%, 1×6 @ 70%, 1×6 @ 75%, 1×6 @ 80%

Conditioning:

3 Rounds for time

30 Lunges
30 Push-ups
30 KB Swings (70,55)
10 C&J (135,95)

OUTLAW

1) Snatch: Work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest as needed

2) Snatch Balance: Work to a 3rm – 1X3@95%, 1X3@90%, rest as needed

Strength

1) Back Squat: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest as needed

2) Front Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest as needed

Conditioning

Here’s a fun one taken from the Regional Prep template. Will check, but I think the time to beat is sub-10.

For time:

15 Muscle-Ups
15 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
20 Box Jumps 30/24″
10 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
15 Box Jumps 30/24″
5 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
10 Box Jumps 30/24″
15 Muscle-Ups

Aether

1) Clean to a 3RM

2) Build to a heavy push press then 5×1 at that weight

3) 4xME Strict Pull-ups

Conditioning

“Jackie”

For time:

Row 1K
50 Thrusters 45#
30 Pullups
Outlaw

1) Clean: Work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest as needed

2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@95%, 1X3@90%, rest as needed

Strength/Skill

1A) 4XME Strict Pullups – rest 60 sec.
1B) 4X5 Push Press – heaviest possible, rest 60 sec.

Conditioning

“Jackie”

For time:

Row 1K
50 Thrusters 45#
30 Pullups

Aether

1) Clean: 5 heavy singles. You may work to a max, but no more than one miss.

2) Jerk: 5 heavy singles. You may work to a max, but no more than one miss.
Strength/Accessories

1A) 3X Dips – Weights if needed

1B) 3X5 Strict Pull-ups – Weights if needed

Conditioning

3 rounds for time of:

Row 500m
50 Double-Unders
25 V-Ups

All out effort on the first round. Note each round time.

Outlaw

1) Snatch: 5 heavy singles from blocks (just above knee). You may work to a max, but no more than one miss.

2) Jerk: 5 heavy singles from blocks. You may work to a max, but no more than one miss.

3) Clean: 5 heavy singles from blocks (just above knee). You may work to a max, but no more than one miss.

Strength/Accessories

1A) 3X5 Jerk Balances – heaviest possible, rest 90 sec.

1B) 3X5 Weighted Strict Pull-ups – heaviest possible, rest 90 sec.

Conditioning

3 rounds for time of:

Row 500m
50 Double-Unders
25 V-Ups

All out effort on the first round. Note each round time.

Aether

1) Pause Clean (3 count pause @ knee) + Jerk: 5X2+1 – work to a heavy (but perfect) double for the day, rest as needed

Strength

2) Back Squat: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest as needed.

Conditioning: 5 rounds of

:45 ME jumping pull ups

:15 Rest

:45 ME Burpee Box Jumps 24/20″

:15 Rest

:45 ME AD/row

:15 Rest

 

Outlaw

1) Pause Clean (3 count pause @ knee) + Jerk: 5X2+1 – work to a heavy (but perfect) double for the day, rest as needed

2) Pause Clean (3 count pause @ knee) + Jerk: 1×2+1@95%, 1×2+1@90% of max from #1 – rest as needed

Strength

1) Back Squat: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest as needed.

2) Front Squat: 1X5@60%, 3X5@70% – rest as needed.

Conditioning

5 rounds of:

:45 ME Bar Muscle-Ups

:15 Rest

:45 ME Burpee Box Jumps 24/20″

:15 Rest

:45 ME AD

:15 Rest

 

Aether

Strength

6×3 Front Squats @ 80%

4×3 B.T.H Snatch Grip Press

Conditioning: 4 Rounds
400 M Run (All Out)
Max Effort UB H.S.P.U

Outlaw

1) Pause Snatch (3 count pause @ knee): 5X2 – work to a heavy (but perfect) double for the day, rest as needed

2) Pause Snatch (3 count pause @ knee): 1×2@95%, 1×2@90% of max from #1 – rest as needed

Strength/Accessories

1A) 4X3 BTN Push Press (SN grip) + 2 OHS – heaviest possible, rest 60 sec.

1B) 4X3 Snatch First Pull – heaviest possible, rest 60 sec.

1C) 4X20 (steps) Front Rack Walking Lunges – heaviest possible (with no pause to gather feet), rest 60 sec.

Conditioning

4 rounds of:

400m Run (all out)
ME UB HSPU (Regionals standard)

Rest 1:1

Aether/Kimmy’s Friday Special

3 Sets NFT:
10 T2B
20 V-ups
30 Russian Twists (45,25)

4 Rounds:
30 Sec Max Reps Push Press (95,65)
30 Sec Rest

3 RFT:
10 Pull-ups
20 OHS (95,65)
10 Pull-ups
20 Front Squats (95,65)
10 Pull-ups
20 Back Squats (95,65)

 

Outlaw

Strength

Establish a 1RM Deadlift.

*Have fun, but don’t take more than 3-4 heavy attempts.

Conditioning

Tests:

1) 1 set ME UB Muscle-Ups.

2) Run 400m AFAP.

3) 2:00 ME Handstand walk for total distance (not UB).

4) ME UB Wall Balls 20/14# (stop if you get to 150, note time).

Outlaw/Aether

7X1 Clean from blocks (just above knee) & Jerk – work to a max for the day, rest 90 sec.

Strength

Back Squat: 1X20 – try to establish a true 20RM

Conditioning

Run 1 Mile – for time

Aether
1A) 4×3 B.T.N. Push Press (rest 60) H.A.P
1B) 4×3 Clean Hi Pull (rest 60) 5-=50% of 1RM C&J

Conditioning: “Helen”

3 Rounds of:
Run 400 Meters
21 KBS (55,35)
12 Pull-ups

Cash Out:
50 Double Unders

Outlaw

1) 7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec.

*14.5 Repeaters: Complete #1 and warmup work from 140329 before your attempt. If you have time (or anything left), you may do the rest of the work for the day after finishing – preferably with a solid amount of rest.

2A) 3X3 Snatch Grip BTN Push Press + 3 OHS – heaviest possible, rest 90 sec.
2B) 3X3 Three Stop Snatch Pull (with 2 count pause at each stop) – heaviest possible with perfect positions, rest 90 sec.

Strength/Skill

1a) 3X60 (seconds) ME Freestanding HS Push-ups – rest 90 sec.
1b) 3X30 (steps) Front Rack Walking Lunges – heaviest possible (with no pause to gather feet), rest 90 sec.

Conditioning

“Helen”

3 rounds for time of:

Run 400m
21 KBS 24/16kg
12 Pull-ups