TheBoltBlog

5 sets
6 Alt Pistols
rest 30s
8-15 CTB Pullups
rest 1 min
+
6 sets
8 Heavy KB swing
6 Burpees
100m Sprint
rest 90s
———

A. Press and Split 3×5
B. Split Jerk 5×2
*no sets heavier than 80%, focus on footwork, dropping under the bar and getting in a good split position on each rep
+
3RFT
10 Jerk 135/95
30 Double Unders
10 Burpees
——

A. Deadlift 1×2 @ 75%
B1. DE Deadlift 8×3 @ 60%
B2. Even sets – 5 Supinated (palms facing you) Strict/Wgt Pull Ups; r/r-90s
***We are beginning a new Deadlift program over the next 10 weeks. The percentages are based on your projected max. To calculate your projected max take your current 1rep max or your max set on 7.5.13 and add 10%. For example, if current max is 300lbs your projected max is 330lbs. All percentages for this DL program will be based off of your 330lbs projected max.
+
CF Open Workout 13.2
AMRAP – 10
5 STOH 115/75
10 DL 115/75
15 Box Jumps 24″/20″
**Be strict on movement standards and benchmark against your first attempt on Saturday, 3.16.13

allowfullscreen>

Snatch Lift Off (SLO) 3@60%, 3@65%, 3@70%, 3@75%, 3@80%
*percentages based on 1RM Snatch
+
AMRAP-10
6 DL 225/135
9 TTB
6 HSPU

Snatch Lift Off from OlyAthlete on Vimeo.

A. BS 5@60%, 3@70%, 2@80%, 2@90%, 1@95%, 1@103%
B1. FS 5@60%, 5@70%, 2×5@75
B2. CTB Pull Ups 4×8-12
+
On an 8 min clock
50 KB Swings 53/35
50 HRPU
ME Double Unders
*Score total double unders

Taking the barbell from the ground establish a 3-rep max OHS in 10 min
+
Pistol Skill Work
+
30 Wall Ball
30 CTB Pull Ups
30 Pistols
30 DB/KB Snatch 70/50
*Pistols may be scaled to a pistol alternative or 60 Air Squats. Your coach will determine how to scale based upon your performance in the skill work
**If you finish in under 7 minutes complete a 2nd round
***For those of you able to complete rx’d act as if are being judged and no rep yourself if necessary. Hit the target, CTB, complete it rx’d and only scale if you absolutely need to.