A.
Every minute, on the minute, for 15 minutes:
Hang Snatch x 1 rep
(Perform from mid-thigh; and make the most of your reps here, pull the barbell
off the floor as if you were going to snatch it, pause for a moment at
mid-thigh, and then snatch from there.)
*Sets 1-3 – 50% of 1-RM Snatch
*Sets 4-6 – 60%
*Sets 7-9 – 70%
*Sets 10-12 – 75-80%
*Sets 13-15 – 80-85%
1) 120#
2) 145#
3) 170#
4) 195#
5) 205#
B.
Three sets of:
Banded Speed Pulls w/red band x 8
135, 135, 185#
C.
Five sets of:
Front Squat x 4-5 reps @ 41X1
(MUST move up in weight from last week by 4-6%)
Rest 3 minutes
245, 245, 245, 255, 265# - All set of 5, solid reps, strict tempo
D.
For Max Calories:
5 Minutes of AirDyne
157 cals
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