Fitness:
A. 3 Rounds for time of the following:500 Meter Row
100 Meter Farmer’s Walk KB or DB. Use same weight as last week.
14 Walking Lunge Steps(7/each side).
B1. Plank Walk-Outs, 7 reps, rest 10 seconds, 7 reps, rest 10 seconds, 7 reps x 4 sets, rest 30 seconds between sets.
B2. Side Bridges, 20 seconds/each side x 4 sets, rest 1 minute.
+
pull-up assistance work
Performance
A.
Take 15 minutes to build to a heavy Snatch. Build quick so that you get a few attempts at 90% or more of your 1RM.
B.
Take 10-12 minutes to build to a heavy-ish Clean & Jerk – only buildin weight to the extent your speed and mechanics stay sound. Build quick.
C.
Bench Press @ 30X0
1. 5 reps @ 60% of 1-RM
2. 3 reps @ 75%
3. 1 rep @ 85%
4. 3 reps @ 80%
5. 3 reps @ 85%
6. 2 reps @ 90%
7. 7 reps @ 80%
8. 7 reps @ 80%
9. 7 reps @ 80%
10. 7 reps @ 80%
Rest exactly 2 minutes between sets 7-10.
+
pull-up assistance work
A.
Take 15 minutes to build to a heavy Snatch. Build quick so that you get a few attempts at 90% or more of your 1RM.
B.
Take 10-12 minutes to build to a heavy-ish Clean & Jerk – only buildin weight to the extent your speed and mechanics stay sound. Build quick.
C.
Bench Press @ 30X0
1. 5 reps @ 60% of 1-RM
2. 3 reps @ 75%
3. 1 rep @ 85%
4. 3 reps @ 80%
5. 3 reps @ 85%
6. 2 reps @ 90%
7. 7 reps @ 80%
8. 7 reps @ 80%
9. 7 reps @ 80%
10. 7 reps @ 80%
Rest exactly 2 minutes between sets 7-10.
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