A. 6 sets of the following Snatch Complex, for max weight:
Snatch Grip Deadlift x 1
Snatch (Power or Squat) x 1
Overhead Squat x 1
Squat Snatch x 1
B. 3 sets:
20 GHD Situps
10 DB/KB Windmills per side

Advanced Class 2PM
A. 5 Sets for max weight & height:
3-5 Weighted Pullups
8-10 Box Jumps (Unbroken Rabbit Hops)
B. Flight simulator
For Time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
You MUST stop in between sets (the rope must stop)
You CANNOT skip singles in between sets.

Competitors – Double days are your day to practice competition nutrition and recovery strategies.  As a rule of thumb, you don’t want to try anything new on competition day.  When planning your game day meals, make sure that you stick with nutritious, easy to digest foods that you feel comfortable with.  You may find that you are nervous and uninterested in food on game day, but you’ll need to refuel in between workouts, preferably immediately after each event.  If you don’t have enough time between events to eat and digest a lot of solid food, this might be a good time to consider a shake or smoothie.  So for those of you doing a double on Sunday, consider it practice for FrostFit.  Figure out what works and what doesn’t and tweak that for your next double day…

–Coach T.

A. Press: 6 x 2; do all 6 sets at 4-5 % more than you did on Nov 16
B. Snatch grip deadlift; 4-5 reps@ 3111 x 4 sets
C. 3 minutes alternating between:
AMSAP L-Sit
10 KB Swings (70#/55#)
As soon as you lose your L-Sit, you must pick up the kettlebell and do 10 swings before going back to your L-Sit
Score is total number of seconds in L-Sit

Modified rope climb

A. Snatch Deadlift 105% (of snatch) x 2 x 2

B. Advanced

Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents (from seated!)

Time limit per round: 8:00
(i.e. if you exceed 8:00 on a round, finish the round, but don’t start the next one)

Intermediate

Five rounds for time of:
3 – 6 Strict Pull-ups (choose appropriate assistance…. or resistance)
1 Rope climb
60 second tuck sit between boxes (use the clock to keep track of time!)

Novice

Four rounds of:
5 Partner-assisted pullups
1 Modified rope climb
45 second tuck sit between boxes (use the clock to keep track of time!)

The PPCLI guys always bring intensity with them when they visit on the weekends. Welcome to the muscle-up club Will!

Novice:

Clean & jerk – Practice. Keep form tight and weights light.
Front squat – 5-5-5-5-5; Rest 60s between sets; Aim for an RPE of 8 or 9
Deadlift – 5-5-5-5-5; Rest 90-120s between sets; Aim for 10# more than your best 5 rep deadlift

Int/Advanced:

Clean & jerk – 1-1-1 @ 75% 1RM
Snatch pull – 3-3-3 @ 97% of snatch 1RM
Snatch deadlift – 3-3-3 @ 105% of snatch 1RM
Front squat – 5-5-5 @ 81% of front squat 1RM
Stiff-legged DL – 5-5-5

Lots of work planned for today! Keep your general warm-up short and grab a bar within 5-10 minutes of getting to the gym to start specifically warming-up these movements.

Post the time you plan on training to comments.