Wednesday 10.21.15

Essentials:
A.
5 Sets
Theraband Overhead Squats x 7 reps
On the 2min Marks
or
ADAPT

B.
4 Sets
Back Squat Cluster x 5.5.5
Tempo 33×1
Rest 30 sec between Clusters
On the 3 Min Marks

C.
For Time:
Row x 21 cal
Kettlebell Swing x 18 reps
Goblet Squat x 15 reps
Rest 4min
Row x 15 cal
Kettlebell Swing x 12 reps
Goblet Squat x 9 reps
Rest 3min
Row x 9 Cal
Kettlebell Swing x 6 reps
Goblet Squat x 3 reps

Fitness:
A.
5 Sets
Hang Power Snatch and Pausing Overhead Squat (5 sec) x 2 reps
On the 2min Marks
or
ADAPT

B.
4 Sets
Back Squat Cluster x 2.2.2
Tempo 33×1
Rest 30 sec between Clusters
On the 3 Min Marks

C.
For Time:
Row x 21 cal
Hang Snatch + Overhead Squat x 21 reps 95/65
Rest 4min
Row x 15 cal
Hang Snatch + Overhead Squat x 15 reps 115/75
Rest 3min
Row x 9 Cal
Hang Snatch + Overhead Squat x 9 reps 135/95

Performance:
A.
5 Sets
Squat Snatch From Blocks Just Bellow the Knee x 2 (Pause 5 sec at bottom of Squat on each rep)
On the 2 min Marks
or
ADAPT

B.
4 Sets
Back Squat Cluster with Chains (80lbs) x 2.2.2
Tempo 33×1
Rest 30 sec between Clusters
On the 3 Min Marks

C.
For Time:
Row x 21 cal
Unbroken Hang Squat Snatch x 21 reps 95/65
Rest 4min
Row x 15 cal
Unbroken Hang Squat Snatch x 15 reps 125/85
Rest 3min
Row x 9 Cal
Unbroken Hang Squat Squat x 9 reps 155/105
+
Competitor Session 2:
A1.
5 Sets
Box Squat x 10 reps 135/95
Rest 1min
A2.
5 Sets
Seated Box Jumps x 10 reps
Rest 2min

One comment on “Wednesday 10.21.15

  1. Avatar
    Brandon Brigman on

    A. 145, 155, 165, 175, 185# (Could only do 1 at a time on 185. Tried a 200# hang power snatch and got it.)
    B. 205, 225, 245, 265#
    C. 12:49 Rx (On the row each pull was about a calorie, went 21, 7-1-7, 5-4 on snatches. Finished 21 at 1:56, 15 at 8:14

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