Brian Chandler

Olympic 15 minutes to build to as heavy as possible of: 2 Cleans + 1 Jerk The cleans should be singles, giving yourself just a few seconds between reps.  You should be hitting 6-8 sets in this 15 minute time frame. Conditioning In 12 minutes, complete the following.. 5 rounds: 10 Hang DB Snatches – […]

Strength A1. Deadlift 10 reps @ 50% 1RM 8 @ 60% 6 @ 70% 4 @ 75% A2. Dumbbell Z Press 8-10 reps after each set of Deadlifts Conditioning 10 minute AMRAP: 15 Kb Swings (53#/35#) 10 Alternating Pistols 5 Strict Handstand Push-ups Scaling: Pistols → Goblet Lunges → Weightless Reverse Lunges Handstand Push-ups → Pike Push-ups → Kb

Strength Jerk Technique A. Every :90 for 6:00 (4 sets) 3 Tall Split Jerks Emphasize speed and footwork, not weight. B. Every :90 for 9:00 (6 sets) 1 Pause Jerk Pause for 1 second at the bottom of the dip. Increase load with each set. No misses. Conditioning For time: 800m Run Then 15-12-9-6-3: Power

Strength Back Squat 5 reps @ 65% 1RM 3 reps @ 75% 1 rep @ 85% 5 x 5 Reps @ 75% – Every 2:00 Conditioning 3 rounds for time: 15 Thrusters (135#/93#) 75 Double Unders (scale to 50 double under or 150 single under)

Partner WOD 20 minute AMRAP – complete reps of 10-20-30-40: Calorie Row Handstand Push-ups Toes-2-Bar This workout is wave style, once the round of 40 is completed, start over at 10 reps. Scaling: Handstand Push-ups → Push Press (95#/63#) Toes-2-Bar → V-Ups → Plate Sit-ups      

Olympic 5 sets – Every 2:00: 1 Hang Clean + 1 Clean + 1 Jerk Build to as heavy as possible with no misses Conditioning For time: 50 Wall Balls (20#/14#) 600m Run 50 Pull-ups 600m Run 50 Wall Balls

Midline 4 sets: :45 – :60 Plank Rest :30 10/10 Single Leg RDL with Dumbbell Rest :30 15 Weighted Sit-ups Rest :30 Conditioning 21-15-9 for time: Deadlifts (225#/153#) Box Jumps (24″/20″)  

Strength A1. 4 x 8 Push Press @ 70-75% 1RM or 8 RPE Rest :45 A2. 4 x 20 Dumbbell Overhead Walking Lunge Steps (switch hands after 10 steps) Rest :90 Conditioning 5 sets – In a 3:00 window, complete the following: 500m Row Max Rep Burpees w/ remaining time Rest 3:00 between sets. Score

Strength Back Squat 5-5-5-5-5 Work up to a heavy set of 5 for the day. This is not a five rep max, no failed attempts at 5. Conditioning Reps of 40-30-20-10 for time: Double Unders Kb Swings (60#/44#) Double Unders Goblet Squats (60#/44#)