Tuesday 7.28.15

Essentials:
A.
EMOM 10min
Band Over Head Squats x 5 reps

B.
8 Sets
Back Squat x 1 rep 77%
On the 90sec Marks
*First 2 Sets Tempo 32×1*

C.
EMOM 16min
Odd: Dumbbell Step Ups x 10 reps
Even: Wall Ball x 10 reps

Fitness:
A.
10min
Build to a 1 RM Overhead Squat

B.
8 Sets
Back Squat x 1 rep 85%
On the 90sec Marks
*First 2 Sets Tempo 32×1*

C.
EMOM 16min
Odd: Hang Power Snatch + Overhead Squat x 1+1 reps 70%
Even: Wall Ball x 10 reps 20/14

Performance:
A.
12min
3 attempts at Snatch
First 6 min warm up to just under 80% of 1rm. After 6min your clock then starts for your 3 attempts. You get 2min for the first attempt @80%, then 2min for the second @82.5%, and then the third @85-87%. Do not go over 87% for the last lift. You only get 1 attempt per 2min and you don’t have to do it right as the clock starts, you get the full 2min so use it.

B.
8 Sets
Back Squat x 1 rep 90%
On the 90sec Marks
*First 2 Sets Tempo 32×1*

C.
EMOM 20min
Odd: Hang Snatch + Drop Snatch x 1+1 reps 165/105
Even: Wall Ball x 15 reps 20/14
+
Competitor Session 2:
A.
4 Sets
Snatch Lift Offs x 5 reps 85-100% of Snatch
*Pause 3 sec above knee

B.
4 Sets
Leg Extensions x 20 reps
Rest with slow spin on airdyne x 4min

One comment on “Tuesday 7.28.15

Comments are closed.