Friday 2.19.16

zknlE

Essentials:
A.
10min EMOM
Burpees x 7 reps as fast as possible

B.
4 Sets
Back Squat x 5 reps
Set 1= 72%
Sets 2,3,4= decrease weight from set 1 by 10lbs
On the 2:30min Marks

C.
20 min EMOM
Odd: Thruster x 10 reps
Even: Dumbbell Push Press x 10 reps

Fitness:
A.
10min EMOM
Burpees x 10 reps as fast as possible

B.
4 Sets
Back Squat x 5 reps
Set 1= 75%
Sets 2,3,4= decrease weight from set 1 by 10lbs
On the 2:30min Marks

C.
20 min EMOM
Odd: Thruster x 10 reps 95/65
Even: Dumbbell Push Press x 10 reps 45/25

Performance:
A.
Every 45 sec for 13 sets
Snatch x 1 reps 80-90%

B.
4 Sets
Back Squat x 5 reps
Set 1= 77%
Sets 2,3,4= decrease weight from set 1 by 10lbs
On the 2:30min Marks

C.
20 min EMOM
Odd: Wall Ball x 10 reps 30/20
Even: Strict HSPU x 10 reps
+
Competitor Session 2:
A.
21 min EMOM
Min 1,4,7,10,13
Thruster x 5 reps 165/110
Min 2,5,8,11,14
Box Jumps x 10 reps 24/20
Min 3,6,9,12,15
Burpees x 15 reps