Monday 5.4.15

Essentials:
A.
12 Sets
Front Squat x 1 rep 70%
On the Min Marks
*First 6 sets Tempo 32×1*

Rest 3min

B.
5 Sets
Dumbbell Box Step Ups x 5 reps per leg
On the 2:30min

Rest 3min

C.
3 Rounds For Time:
Deadlift x 10 reps
Front Squat x 10 reps
*Weight for both is 55% of 1RM Front squat*

Fitness:
A.
12 Sets
Front Squat x 1 rep 75%
On the Min Marks
*First 6 sets Tempo 32×1*

Rest 3min

B.
5 Sets
Barbell Box Step Ups x 5 reps per leg
On the 2:30min

Rest 3min

C.
3 Rounds For Time:
Deadlift x 10 reps
Front Squat x 10 reps
*Weight for both is 65% of 1RM Front squat*
*Weight Should Not exceed 225/155*

Performance:
A.
12 Sets
Front Squat x 1 rep 80%
On the Min Marks
*First 6 sets Tempo 32×1*

Rest 3min

B.
5 Sets
Clean Lift off + Clean x 2+1 reps
On the 2:30min

Rest 3min

C.
For Time:
Squat Clean x 30 reps 225/155
+
Competitor Session 2:
10 sets
Airdyne x 1min 90%; 1min 65%