Wednesday 5.18.16

Essentials:
A.
10 min EMOM
Vertical Med Ball Underhand Throw x 5 reps

B.
8min
Deadlift
Build to 85% for a single

C.
25 min AMRAP
Row x 250 meters
No Push Up Burpee x 12 Reps
Heavy Kettlebell Swing x 6 reps

Fitness:
A.
10 min EMOM
Power Clean x 3 Unbroken Touch and go Reps
*Start at 50% and every min increase weight. If unable to go UB then drop weight back down for the next set so you can

B.
8min
Deadlift
Build to 87% for a single

C.
25 min AMRAP
Row x 250 meters
No Push Up Burpee x 12 Reps
Power Snatch x 6 reps 135/105

Performance:
A.
10 min EMOM
Power Clean x 3 Unbroken Touch and go Reps
*Start at 50% and every min increase weight. If unable to go UB then drop weight back down for the next set so you can

B.
8min
Deadlift
Build to 90% for a single

C.
25 min AMRAP
Row x 250 meters
No Push Up Burpee x 12 Reps
Power Snatch x 6 reps 155/105
Competitor Session 2:
A.
2 sets
Reverse Hyper x 20 reps 25% 1RM BS

B.
Row x 25min Z1

One comment on “Wednesday 5.18.16

  1. Brandon Brigman on

    A. 155, 165, 175, 185, 195, 205, 215, 225, 235, 245# (no belt)
    B. 380# (no belt, felt really heavy)
    C. 9+258 Rx (singles on snatches for first 7 rounds, went UB on last two rounds)

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