Glow 9.2

1.  Power Clean 3 @ 195#, 2 @ 205#, 3x1 @ 215# - 220# - 230#, 2 @ 205#

2.  Power Snatch 3 @ 145#, 2 @ 155#, 5x1 @ 165# - 175# - 185# - 180# - 190# (PR), 2 @ 155#

4.  Clean Pull 5x2 @ 235#

5.  Snatch Pull 5x2 @ 195#

Metcon

3 RFT:

200 meter DB Farmer Carry, 45#

40 Back Extensions

40 Cals Bike

23:34

Str/Core

Yoga Core

MF Side lying hip IR/ER 3x15ea @ 5#

*Each leg all sets at once

Standing MF Hip Flexion continuous tension w/ hip open/close 2 x 30 sec each leg @ 45#

Glow 9.1

Power Snatch 3 @ 145#, 2 @ 155#, 2x1 @ 160#, 2 @ 155#, 3 @ 145#

Power Clean and Jerk 3 @ 180#, 2 @ 195#, 2x1 @ 205#, 2 @ 190#, 3 @ 180#

Back Squat 2x3 @ 320# - 340#, 2x2 @ 360#

Str

Peterson Step Ups 4x10 @ BW

DB Bulgarian Split Squats 

2x8 @ 65# - 75#

1x6 @ 85#

1x5 @ 90#

Hip Flexors 150

Pedal Wheels 150

Glow 8.2

Power Snatch 2x2 @ 135# - 145#, 2x1 @ 155# - 160#

Power Clean and Jerk 2x2 @ 165# - 185#, 2x1 @ 195# - 205#

Metcon

24" Box jumps

Knee Jumps

Alternating Tabata DL (275#) and Burpee

LT = 134 @ 225#

94

Glow 8.1

Snatch Pull + PS + HPS

5 sets @ 115# - 125# - 135# - 145# - 155#

Clean Pull + PC + HPC

5 sets @ 155# - 170# - 185# - 195# - 205#

BB RDLs 4x8 @ 185#

Aux/Core

4 Sets:

Elbow Stand Pikes (feet on bench) x10

Knee Tuck Ups (on bench) x10

Side Crunch (on bench) x10ea

Parallette Shoot Through x8

DB Seated Rear Delt W Flys 4x20 @ 15#

Donkey Calf Raises (w/ belt) 4x20 @ 45# 

DB Super ROM lateral raises controlled eccentric 1x50 @ 10#

Metcon

FT:

30-20-10 Cals Bike

100 meter Bear Hug Carry, 100# DBall, after each set

8:24

Glow 7.3 + Metcon "Legs"

Power Clean 2 @ 185#, 4x1 @ 195# - 210# - 225# - 205#

Power Snatch 3 @ 145#, 2x1 @ 155# - 160#, 2 @ 155#

FT and Reps:

Back Squat 30 @ 135#

Rest 2 min

Back Squat 20 @ 205#

Rest 3 mins

Back Squat 10 @ 275@

Rest 4 mins

Back Squat max reps @ 315#

Total time = 12:29

Total reps @ 315# = 10

Metcon

Every 7 minutes x 3:

50 Cals Bike

40 Double Unders

20 GHD Situps

10 Pushups

4:43, 5:38, 6:36

Glow 7.2

Power Snatch 2 @ 145#, 4x1 @ 160# - 170# - 155# - 175#

Power Clean & Jerk 5x1 @ 180# - 190# - 200# - 210# - 185#

Front Squat 3 @ 225#, 2x2 @ 250# - 265#, 3 @ 235#

Metcon

AMRAP 20:

30 Burpees

20 KBS, 1.5 pood

10 50' Shuttle Runs (25' and back)

3R + 30 + 4

Str (Glow 7 aux)

DB butterfly 3x20 @ 25#

Seated cable pancake 3x20 @ 40#

Snatch Pull 2x3 @ 155# - 165#, 2x2 @ 175# - 185#, 1 @ 195#

Clean Pull 2x3 @ 205#, 2x2 @ 215# - 225#, 1 @ 240#

BB Rows shin to gut 3x8 @ 185#

Jerk 4x1 @ 155# - 170# - 185# - 185#

Smith Machine Reverse Deficit Lunges 3/1/x/1 2x6ea w/ only BB

*back leg off ground the whole time

Supine Cable Double Hip Flexion 2x10 @ 50#

Glow 7.1

Hang Power Snatch 3 @ 135#, 2 @ 145#, 2x1 @ 155# - 160#

Power Clean 3 @ 185#, 2 @ 205#, 2x1 @ 195# - 215#, 2 @ 205#, 2x1 @ 200# - 220#

Push Press 3 @ 165#, 2 @ 175#, 2x1 @ 185# - 205#

Back Squat 3 @ 315#, 2 @ 340#, 1 @ 360#, 2 @ 340#, 1 @ 360#, 3 @ 315#

Core

3 Sets:

Hollow Hold w/ Chest Toss, 25# x 20

Kneeling Rotational Slam Balls, 25# x 10ea

Russian Twists, 25# x 20ea

Bent Knee Reverse Crunches w/ Med Ball btwn knees, 10# x 10

Str/Sta

Deadlift - one rep every 30 secs for 15 minutes @ 365#