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

1 thought on “Monday 10.19.15”

  1. 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)