Bench 531
Deadlift 531 EMOMx7: Power Snatch + Squat Snatch 5×7 Front Squats 30 Alternating KB Snatches 1.5p 400m Run 20 Snatches 600m Run 10 Snatches 800m Run
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Press 531
Back Squat Cycle 1) Clean from Blocks (above knee): 5X2@80% of 2RM 2) Split Jerk off Blocks (drop each rep): 5X2@80% of 2RM 1a) 4X8 Strict Pull-ups (not UB) – rest 90 sec. 1b) 4X3@80% of 3RM Behind-the-neck Push Press with 3 second Pause OH (clean grip) – rest 90 sec. 6 RFT: 13 Thrusters, 95/65 25 Double Unders Squat
1) Pause Clean (2 count at top of knee): 2rm- 1×2@95%, 1×2@90% 2) Behind-the-neck Split Jerk from blocks (drop each rep): 2rm- 1×2@95%, 1×2@90% Strength 1a) Pendlay Rows: 4X3 – heavier than last week, rest 90 sec. 1b) Bench Press: 4X3 – heavier than last week, rest 90 sec. 800M Run, followed by: 21-15-9: KBS, 70/53 Burpees Followed by 10×35 unbroken Double unders for time FS/BS
1) Tall Snatch: 4-5 light singles to warm-up 2) Snatch from blocks (above knee): 2rm- 1×2@95%, 1×2@90% 3 RFT: 1000m Row 21 Power Cleans, 155/105 5x800m, rest equal time. Goal is to get all five sets to be the exact same time so don’t go out too hard. Bench 531
Deadlift 531 Clean from Blocks (above knee): 2rm (drop each rep and reset quickly)- 1×2@95%, 1×2@90% 1a) 4X8 Strict Weighted Pull-ups – heaviest possible, rest 90 sec. 1b) 4X3 Behind-the-neck Push Press with 3 second Pause OH (clean grip) – heavier than last week, rest 90 sec. “Ham Sandwich” 50 Wall Balls, 20/14 25 Deads, 245/165 50 Wall Balls, 20/14 |
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