Monday 4.18.16

IMG_0088

Essentials:
A.
4 Sets
Romanian Deadlift x 12 reps
*60%(+10lbs) of deadlift
On the 2:30 min

B.
Deadlift
12min to build to 77% for a single then drop weight by 30lbs and perform 2 sets of 7 reps at the lower load.

C.
5 Rounds For Time:
Power Snatch x 7 reps PVC, Training Bar, or Empty Barbell
Kettlebell Swing x 7 reps
No Push Up Burpee Box Jump x 7 reps

Fitness:
A.
4 Sets
2 Power Clean + 2 Hang Power Clean
*Work Up to 80-85%
On the 2:30 min

B.
Deadlift
12min to build to 87% for a single then drop weight by 50lbs and perform 2 sets of 7 reps at the lower load.

C.
7 Rounds For Time:
Power Snatch x 7 reps 75/55
Kettlebell Swing x 7 reps 55/35
No Push Up Burpee Box Jump x 7 reps 20/20

Performance:
A.
4 Sets
2 Power Clean + 2 Hang Power Clean
*Work Up to 85%
On the 2:30 min

B.
Deadlift
12min to build to 87% for a single then drop weight by 50lbs and perform 2 sets of 7 reps at the lower load.

C.
7 Rounds For Time:
Power Snatch x 7 reps 85/60
Kettlebell Swing x 7 reps 70/55
No Push Up Burpee Box Jump x 7 reps 20/20

Competitor Session 2:
A.
15min EMOM
Min 1,4,7,10,13: Single Leg RDL x 8 reps right leg
Min 2,5,8,11,14: Single Leg RDL x 8 reps Left Leg
Min 3,6,9,12,15: Bent Over Dumbbell Flys x 8 reps

B.
Row x 9 min 85-90% effort
Row x 6 min Easy Z1 Pace
Row x 9min 85-90% effort
*Second 9min should have no greater than a 5sec difference

One comment on “Monday 4.18.16

Comments are closed.