Sunday April 27th, 2014

Make up Saturday's workout or complete Monday workout.


Monday workout:

Fitness:

A1. High Bar Back Squat @ 20×1, 8-10 reps x 3 sets, rest 1:30 between sets.
A2. DB Upright Row @ 30×1, 6-8 reps x 5 sets, rest 1:30 between sets.

B. Close Grip Bench Press @ 30×1, 5-7 reps x 3 sets, rest 1:30 between sets.

C. AMRAP 10 Minutes of the following:
8 Ring Rows or 4 Pull-Ups
16 Walking Lunges(8/each side)
20 Second Plank Hold

Notes: be strict with your tempos and controlled on A1 and A2 and B. Challenge yourself if form and tempo is good. 

For C be in control on the ring rows.


Performance:

A.
6 sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets. Working sets should be in the 80-90% range.

B.
Back Squat
*Set 1. x 5 reps
*Set 2. x 3 reps
*Set 3. x 1 rep
*Set 4. x 5 reps
*Set 5. x 3 reps
*Set 6. x 1 rep
*Set 7. x 5 reps
*Set 8. x 3 reps
*Set 9. x 1 rep
Rest as needed between sets.

You choose the loads. Build each wave. This is not meant for a 1RM build. Just get to a heavy single.