Tuesday 4.12.16

10492244_10153465281608596_5482738801737315289_n

Essentials:
A.
4 Sets
Single Arm Dumbbell Overhead Step back Lunges x 8 reps per arm
On the 2:30min
Or ADAPT

B.
3 Sets
Front Squat x 5.5.5 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65%(+5-10lbs) and stay with it for all three sets

C.
3min AMRAP
Goblet Squat x 5 reps moderate
Burpees x 7 reps
-Rest 2min-
3min AMRAP
Goblet Squat x 4 reps Moderate/Heavy
V-Ups x 14 reps
-Rest 2min-
3min AMRAP
Goblet Squat x 3 reps HEAVY
Single Under x 42 reps

Fitness:
A.
4 Sets
Snatch Balance +3 Overhead Squats
50, 55, 60, 65%
On the 2:30min

B.
3 Sets
Front Squat x 5.5.5 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65%(+5-10lbs) and stay with it for all three sets

C.
3min AMRAP
Full Snatch x 5 reps 72%
Bar facing Burpees x 7 reps
-Rest 2min-
3min AMRAP
Full Snatch x 4 reps 77%
Toes to Bar x 14 reps
-Rest 2min-
3min AMRAP
Full Snatch x 3 reps 82%
Double Under x 21 reps

Performance:
A.
4 Sets
Snatch From Blocks @ mid thigh x 3 reps
65,70,75, 77%
On The 2:30min
Or ADAPT

B.
3 Sets
Front Squat x 5.5.5 cluster
Rest 30sc between cluster
On the 4min Marks
*Pick a weight @60-65%(+5-10lbs) and stay with it for all three sets

C.
3min AMRAP
Snatch x 5 reps 165/115
Bar facing Burpees x 7 reps
-Rest 2min-
3min AMRAP
Snatch x 4 reps 175/120
Toes to Bar x 14 reps
-Rest 2min-
3min AMRAP
Snatch x 3 reps 185/125
Double Under x 21 reps

Competitor Session 2:
A.
10min EMOM
Odd: Back Extension x 10 reps
Even: DB Skullcrushers x 10 reps

B.
4 Sets
Run x 400 meters
Rest 2min

One comment on “Tuesday 4.12.16

  1. Brandon Brigman on

    A. 105, 115, 125, 135#
    B. 210# (weight felt better than the previous week)
    C. 2 rounds (150#), 1+9 rounds (160#), 2+1 rounds (170#) Rx. (no failed reps on snatch, DU were better but not great.)

Comments are closed.