Monday 6.2.14

Essentials:
A.
10 Sets
Goblet Squat x 7-8 reps
On the Min Marks
*Try to use the same weight or Heavier than last week*

Rest 5min

B.
5 Sets
Back Squat x 12-14 reps
Tempo 22×1
On the 3min Marks
*If you were able to do all sets with 12 reps last week then go up in weight this week.*

Rest 5min

C.
4 Rounds Each For Time:
Over Head Plate Lunge x 10 reps
Ring Pulls x 10 reps
Run 200meters
Rest 2min

Fitness:
A.
10 Sets
Hang Power Snatch from Knee + Overhead Squat x 1+1 reps
On the Min Marks

Rest 5min

B.
5 Sets
Back Squat x 5@75%, 3@80%, 1@85%, 3@85%, 1@90% reps
Tempo 22×1
On the 3min Marks

Rest 5min

C.
4 Rounds Each For Time:
Overhead Squat x 10 reps 95/65
Pull Ups x 10 reps
Run 200meters
Rest 2min

Performance:
A.
10 Sets
Squat Snatch x 1 rep 80%
On the Min Marks

Rest 5min

B.
5 Sets
Back Squats x 5 reps 70%
On the 3min Marks

Rest 5min

C.
4 Rounds Each For Time:
Squat Snatch x 10 reps 95/65
Chest to Bar Pull Ups x 10 reps
Airdyne or Row x 1.5min
Rest 2min