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Beast Taming Practices

Warm-up
Rolling : 1 minutes
Rocking crawl : 1 minutes
The founder posture : 2 X 10 seconds
Clean & Press Single @ 30# : 5, 3, 2
Long Cycle
10 minutes @ Double 20 kg
First set : 2m
Reps : 42
SAWRO
12 X 6, 6, 6, 6 Rest Pause
 
Warm-up
Rolling : 1 minutes
Rocking crawl : 1 minutes
The founder posture : 2 X 10 seconds
Clean & Press Single @ 30# : 5, 3, 2
Long Cycle
15 minutes @ Single 20 kg
First set : 15m
Reps : 145
 
Warm-up
Rolling : 1 minutes
Rocking crawl : 1 minutes
The founder posture : 2 X 10 seconds
Clean & Press Single @ 30# : 5, 3, 2
2 minutes each, 2 minutes pauses
Cleans : 40 reps @ 24kg
Long Cycle Press : 22 reps @ 24kg
Jerk : 40 reps @ 20kg
Half Snatch : 30 reps @ 20kg
Push Press : 38 reps @ 20kg
 
Warm-up
Rolling : 1 minutes
Rocking crawl : 1 minutes
The founder posture : 2 X 10 seconds
Clean & Press Single @ 16 kg : 5, 3, 2
Long Cycle
10 minutes @ Double 16 kg
First set : 3m15
Reps : 52
SAWRO
10, 5, 5, 4, 3, 3 Rest Pause
 
Warm-up
Rolling : 1 minutes
Rocking crawl : 1 minutes
The founder posture : 2 X 10 seconds
Clean & Press Single @ 16kg : 5, 3, 2
Long Cycle
20 minutes @ Single 20 kg
First set : 20m
Reps : 221
 
Warm-up
Rolling : 1 minutes
Rocking crawl : 1 minutes
The founder posture : 2 X 10 seconds
Clean & Press Single @ 30# : 5, 3, 2
3 minutes each, 3 minutes pauses
Cleans : 50 reps @ 24kg
Long Cycle Press : 29 reps @ 24kg
Jerk : 53 reps @ 20kg
Half Snatch : 43 reps @ 20kg
Push Press : 47 reps @ 20kg
 
Warm-up
Rolling : 1 minutes
Rocking crawl : 1 minutes
The founder posture : 2 X 10 seconds
Clean & Press Single @ 16 kg : 5, 3, 2
Long Cycle
10 minutes @ Double 16 kg
First set : 3m30
Reps : 45
SAWRO
36 reps
 
Warm-up
Rolling : 1 minutes
Rocking crawl : 1 minutes
The founder posture : 2 X 10 seconds
Clean & Press Single @ 16kg : 5, 3, 2
Long Cycle
22 minutes @ Single 20 kg
Reps : 230
 
Warm-up
Rolling : 1 minutes
Rocking crawl : 1 minutes
The founder posture : 2 X 10 seconds
Clean & Press Single @ 30# : 5, 3, 2
1 minute each, 1 minutes pauses, 3 rounds @ 20kg
Long Cycle Press
Jerk
Clean
Half Snatch
Push Press
Total reps : 246
 
Warm-up
Rolling : 1 minutes
Rocking crawl : 1 minutes
The founder posture : 2 X 10 seconds
Pull-ups : 3, 2, 1
Clean & Press Single @ 16 kg : 5, 3, 2
OA Pull-up
3 X 1 @ 10 # lever
Long Cycle
10 minutes @ Double 16 kg
First set : 4m
Reps : 50
SAWRO
30 reps
 
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