#r3z

[r3sistancetraining]

Friday Challenge!

15 Minutes to establish 2RM Snatch from Power Position

Then:

15 Minutes to establish 1RM Clean

Then: Let's Get Heavy

8 Rounds For Time

1 Clean @90% of above

2 HBBS @85% (Use same weight as 2nd single from Monday)

3 Weighted Chin Ups or Strict Pullups

4 HSPU

[r3sistancetraining]

R3Z Competition Prep

Mobility:

8 Minutes to Open Shoulders and Hips

Strength:

Seated DB Press 5x5 - Heavier than last week

Work:

EMOM x 5

Strict Press x 2 + Strict HSPU x 2

Then:

EMOM x 10

Odd - Push Press x 3 + Push Jerk x 2 + Split Jerk x 1

Even - Double Under x 40

Cash Out:

Midline:

5 Rounds for quality

Glute Ham Raise x 10

Reverse Hyper x 10

TGU 1/hand

[r3sistancetraining]

R3Z Barbell

Mobility:

8 Minute:

Couch Stretch

Banded Shoulder Distraction

Dead Bug

Scorpion kick

Bootstrapper to Yogi Squats

Buy in:

Swings/Breathing Pyramid

Swings 5:25:5 by 5's

Breathes: 1:5:1

Clang 'n Bang

8 Rounds on :30 Intervals/Rest 1:00 b/n complexes

High Pull + Power Snatch + High Pull

Power Snatch + Hang Power Snatch + OHS

Power Clean + Hang Clean (full) + Clean (full)

Power Clean + Push Jerk + Split Jerk

Swole:

15 Minute AMRAP for Quality

Front Squat x 5 (HEAVY!!)

Hollow Rocks x 10

Rear Foot Elevated KB Split Squat x 8/leg (24/16)

Double Unders x 30

Mid-line:

5 minutes Accumulate as much time as possible:

L Sit

[r3sistancetraining]

R3Z - Barbell

Mobility:

3 Rounds for Quality

Spiderman climb to Cossack squat x 5/leg

Pushups x 10

Exo-hinge x 10

Buy in:

7 min AMRAP

Muscle Clean x 5

Air Squat x 10

DU x 15

Goal - constant movement @70%.  A Pace that increases heart rate but DOES NOT require a break.

Rest 3:00

Work:

Clean Pull + Power Clean + Push Jerk

On :30 Intervals for 4 Minutes 

Rest 1:00

Power Clean + Front Squat  + Push Jerk

On :30 Intervals for 4 Minutes

Rest 1:00

Power Clean + Push Jerk + Split Jerk

On :30 Intervals for 4:00

Rest 1:00

4 Minutes to Establish 1RM Clean & Jerk 

Rest 1:00

12 Minute AMRAP

3 C&J

3 T2B

6 C&J

6 T2B

Keep Counting by 3's

135 men/ 95 women

[r3sistancetraining]

140519 - Coach's Workout

Mobility

2 Rounds

Couch Stretch - 1 min per leg

6 point Zenith Stretch - 1 min per arm

Deadbug - 1 min

Work:

12 Minute EMOM - Progressively Heavier

Power Snatch + Hang Snatch + Snatch Balance  

Then:

OHS - Taken from rack

5 sets, 3 reps on 2 minute Intervals.

Establish 3RM

Cash Out:

21-15-9

C2 kcal

American Style Swing 40kg

BJSD

[r3sistancetraining]

140429 - R3Z Kettlebell

[r3sistancetraining]

140429 - R3Z Kettlebell

Mobility:

2 Rounds NOT FOR TIME:

{Goblet Squat + Bootstrapper + Deck Squat} x 5

Arm Bar ~:30 per side

Cossack Squat x 10

Buy in:

R3Z Warm up #1

4 Rounds :35w/:10r

Swings

Ball Slams

Spiderman Climb

Star Jumps

Work:

12 Minute AMRAP

TGU's

This isn't max effort!  Just stay paced and keep moving but don't rush.

Then:

Viking Complex:

4 Rounds

Double KB Clean x :15 seconds

Double KB Push Press x :15 seconds

Split Squats x :15 seconds per leg

Renegade Rows x :15 seconds

Sumo Deadlifts x :15 seconds

Single Unders x :45 seconds

[r3sistancetraining]

140422 - R3Z Kettlebell

Mobility: 

Single Joint Movement

Buy In:

On :30 Intervals for 5 minutes

Strict Pullups x 2-5

Work:

4 Rounds - :45w/:15r

Suitcase Deadlift (left)

Thruster (left)

Row (left)

Suitcase Deadlift (right)

Thruster (right)

Row (right)

Swing (2-hand Hard Style)

Spiderman Climb

Top Down Turkish Get Up (left - Just do 1 in the :45 seconds.  Don't rush!)

Top Down Turkish Get Up (right - Just do 1 in the :45 seconds.  Don't rush!)