Monday 10.19.15

Essentials:
A.
5 Sets
Sumo Deadlift x 5 reps
On the 2:30min

B.
10 Sets
Barbell Good Mornings x 7 reps
On the 1min
Empty to very light Barbell

C.
7min AMRAP
Kettlebell Deadlift x 3 reps
V-Ups x 3 reps
Kettlebell Deadlift x 6 reps
V-Ups x 6 reps
Kettlebell Deadlift x 9 reps
V-Ups x 9 reps
Kettlebell Deadlift x 12 reps
V-Ups x 12 reps
and so on….

Fitness:
A.
5 Sets
Deadlift Cluster x 1.1.1
Rest 15 sec between cluster
On the 2:30min

B.
10 Sets
Hang Power Snatch
On the 1min
Load is to increase each min

C.
7min AMRAP
Clean and Jerk x 3 reps 135/95
Toes to Bar x 3 reps
Clean and Jerk x 6 reps
Toes to Bar x 6 reps
Clean and Jerk x 9 reps
Toes to Bar x 9 reps
Clean and Jerk x 12 reps
Toes to Bar x 12 reps
and so on….

Performance:
A.
5 Sets
Deficit Deadlift Cluster x 1.1
Rest 20sec between cluster
Tempo 51×1
On the 2:30min

B.
10 Sets
Snatch Pull + Hang Power Snatch
On the 1min
Load is to increase each min

C.
7min AMRAP
Clean and Jerk x 3 reps 135/95
Toes to Bar x 3 reps
Clean and Jerk x 6 reps
Toes to Bar x 6 reps
Clean and Jerk x 9 reps
Toes to Bar x 9 reps
Clean and Jerk x 12 reps
Toes to Bar x 12 reps
and so on….
+
Competitor Session 2
A1.
4 Sets
GHD Weighted Back Extension x 12 reps
Rest 1 min
A2.
4 Sets
Dumbbell Hamstring Curls x 6 reps
Rest 1 min
A3.
4 Sets
Seated Dumbbell External Rotation x 10 reps per side
Rest 2min

One comment on “Monday 10.19.15

  1. Avatar
    Brandon Brigman on

    A. 295, 315, 335, 355, 375
    B. 135, 140, 145, 150, 155, 160, 165, 170, 175, 185# Tried 200# afterwards and missed twice, but it was really close.
    C. 87 reps (Completed 15 cleans and 12 T2B, 10 rep PR from the Open 13.4)

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