5X1 Snatch – work to a max single for the day (no more than 5 attempts), rest as needed
BB Cycling 1) 3X3 UB Hang Snatches (full) from the Power Position – rest 90 sec. 2) 1XME T&G Snatches (full) from floor @ 95% of max triple from #1 Strength 1a) 4X5 Front Squats – work to a 5rm (final set should be an attempt @ at least 10-20# more than last week’s 5rm) , rest 2:00 2 Rounds for time of: 20 Cal Row 20 Power Snatches, 75/55 20 Wall Balls, 20/14
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1) 4X3 UB Push Jerks (re-rack, and do not drop) – rest 90 sec.
2) 1XME UB Push Jerks (re-rack, and do not drop) @ 90% of max triple from #1 Strength/Skill 1a) 5X3 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 90 sec. 1b) 5X3 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 90 sec. Conditioning For Time: 1000 M Row 21 Deadlifts 225# 21 Lunges 15 Deadlifts 15 Lunges 9 Deadlifts 9 Lunges 1000 M Row |
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