Workouts for Week of December 11

Blaze Carmical WOD

Workouts for Week of December 11

Monday
A.
For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor.

Every 90 seconds, for 6 minutes (4 sets):
High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Hang Snatch x 1 rep @ 65-80% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):
Snatch x 1 rep @ 80+% of 1-RM Snatch

B.
Every 6 minutes, for 18 minutes (3 sets), for times:
Row 500 Meters
30 Kettlebell Swings (70/55 lbs)
15 Strict Handstand Push-Ups

Tuesday
A.
Every two minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 2 reps @ 90%
*Set 8 – 1 rep @ 90%

B.
Three rounds for time of:
100 Double-Unders
10 Hang Squat Cleans (155/105 lbs)
10 Alternating Front-Racked Reverse Lunges (155/105 lbs)

Wednesday
A.
Every 3 minutes, for 15 minutes (5 sets):
Strict Shoulder Press x 2-3 reps

B.
As many reps as possible in 3 minutes of:
Wall Balls (20/14#)

Rest 4 minutes until the running clock reaches 7:00, and then…

C.
Complete as many rounds and reps as possible in 8 minutes of:
5 Strict Pull-Ups
10 Push-Ups

Thursday
A.
Deadlift
*Set 1 – 50% x 8 reps
*Set 2 – 60% x 6 reps
*Set 3 – 70% x 4 reps
*Set 4 – 80% x 2 reps
*Set 5 – 90% x 2 reps
Rest 3 minutes between sets.

B.
Complete rounds of 21, 15 and 9 reps for time of:
Deadlift (225/155 lbs)
Bar-Facing Burpees Over the Barbell

Friday
A.
Four sets of:
8 Bulgarian Split Squats (Left Leg) @ 30X1
Rest 45 seconds
8 Bulgarian Split Squats (Right Leg) @ 30X1
Rest 45 seconds
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Left Arm)
(go as heavy as possible; after the fifth push press, go directly into the walk)
Rest 45 seconds
5 Single-Arm DB Push Presses + 50-Meter Waiter’s Walk (Right Arm)
Rest 45 seconds

B.
Three sets for times of:
Row 500 Meters
15 Dumbbell Thrusters (55/35 lbs)
Rest 3 minutes

Saturday
A.
In teams of two, each member must complete 2 rounds of the following for time:
45 Dumbbell Snatches (55/35 lbs)
15 Burpee Box Jump-Overs (24″/20″)
30 Pull-Ups
60 Kettlebell Swings (70/55 lbs)

Each team must perform this with one lane of equipment, so Partner A will start on the dumbbell snatches, and Partner B will begin after Partner A has started on Burpee Box Jump-Overs.