SLIPS

For quality: Scales L-Sits Handstands Planks Stretching

Practice for 20 mins.

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Overhead Squat : 3-3-3-3-3

Overhead Squat 3-3-3-3-3 Rest as needed between sets.

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1:

Muscle Clean + Tall Clean : 3-3-3

Muscle Clean + Tall Clean 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

3x(3+3)

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2:

Lifting: Pause Snatch Balance + Overhead Squats

2 Pause Snatch Balance + Overhead Squat 1-1-1, using heaviest weight per set Pause Snatch Balance + Overhead Squat 1-1, using heaviest weight per set

Pause Snatch Balance (pause 3 secs in bottom) + Overhead Squat: 3x(2+1) 2x(1+1)

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3:

Jerk Dip : 3x3

Jerk Dip 3x3 Use the same weight for each set. Rest as needed between sets.

HEAVY- 25 lbs more than your best jerk.

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4:

Rack Jerk : 3-3-2-2-1-1-1

Rack Jerk 3-3-2-2-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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5:

3 RFQ: Bulgarian Split Squats, Supinated Barbell Rows and Side Plank Leg Lifts

3 rounds for quality of: 8 L/8 R Bulgarian Split Squats, pick load 10 Supinated Barbell Rows, pick load 10 L/10 R Side Plank Leg Lifts

Supinated Barbell Bent Over Rows- pause at top for 1 sec

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Nothing assigned for January 17, 2020

Overhead Squat : 3-3-3-3-3

Overhead Squat 3-3-3-3-3 Rest as needed between sets.

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Bradley

10 rounds for time of: Sprint, 100 m 10 Pull-ups Sprint, 100 m 10 Burpees Rest 30 secs U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.

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10 RFT: Dumbbell Squats and Push-ups

10 rounds for time of: 10 Dumbbell Squats, pick load 10 Push-ups

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Nothing assigned for January 17, 2020

Nothing assigned for January 17, 2020

Strength 1:

Every 1:30 for 15 mins: Squat Clean

1 Squat Clean, pick load Every 1:30 for 15 mins.

Work up to a max for the day.

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Strength 2:

Alt EMOM 16 mins: Split Jerks and Barbell Bent Over Rows

Every 1 min for 16 mins, alternating between: 2 Split Jerks, pick load 5 Barbell Bent Over Rows, pick load

Split Jerks- Work up to a max double for the day. Barbell Bent Over Rows- AHAP

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Work Capacity:

3 RFT: Row Calories, Box Jumps and Hang Power Cleans

3 rounds for time of: 21 Row Calories 15 Box Jumps, 24/20 in 9 Hang Power Cleans, 155/115 lbs

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Core:

Med Ball GHD Sit-up : 50 Reps for Time

For time: 50 Med Ball GHD Sit-ups, pick load

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