Tuesday 9.29.15

Essentials:
A.
5 Sets
Back Squat x 3 reps
Tempo 22×1
On the 3min Marks

B.
5 Sets
Bulgarian Split Squats x 5 reps per leg
On the 2min Marks

C.
3 Sets
3:30min AMRAP
Back Squat x 5 reps
Dumbbell Step Ups x 5 reps per leg
Rest 4min
*Back Squat weight Set 1 45%, set 2 60%, set 3 75%, from the rack

Fitness:
A.
5 Sets
Back Squat x 3 reps
Tempo 22×1
On the 3min Marks

B.
5 Sets
Hang Power Snatch and Pausing Overhead Squat (5 sec) x 2 reps
On the 2min Marks

C.
Snatch Speed Ladder
Set 1 (3:30 min Cap)
4 Rounds
Power Snatch + Overhead Squat x 1 rep 50%
Jump Over Bar x 1 rep
*Rest 4 min
Set 2 (3:30 min Cap)
4 Rounds
Power Snatch + Overhead Squat x 1 rep 70%
Jump Over Bar x 1 rep
*Rest 4 min
Set 3 (3:30 min Cap)
4 Rounds
Power Snatch + Overhead Squat x 1 rep 90%
Jump Over Bar x 1 rep

Performance:
A.
5 Sets
Back Squat With 80lbs of Chain x 3 reps
Tempo 22×1
On the 2:30min Marks

B.
5 Sets
Hang Snatch x 3 reps
On the 2min Marks

C.
Snatch Speed Ladder
Set 1 (3:30 min Cap)
125/85 x 1 rep
135/90 x 1 rep
145/95 x 1 rep
155/100 x 1 rep
*Rest 4 min
Set 2 (3:30 min Cap)
155/100 x 1 rep
165/105 x 1 rep
175/110 x 1 rep
185/115 x 1 rep
Rest 4 min
Set 3 (3:30 min Cap)
185/115 x 1 rep
195/120 x 1 rep
205/125 x 1 rep
215/130 x 1 rep
+
Competitor Session 2:
A.
5 Sets
Snatch Balance x 1 rep
Rest 2min

B.
Airdyne x 20min Easy Pace
*Every 3min get off and Perform 5 Front Rack Jerk Grip Sots Presses