A.
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.
B.
Every Minute on the Minute for 10 minutes
1 Snatch
20 Double Unders
*Increase load on snatch 10 lbs every minute. If lift is failed, go back down to your last successful load and finish out the remainder of the EMOM.
C.
3 sets of:
Barbell Roll-Outs x 6-9 reps
GHD Back-Extensions x 10-12 reps
Back Squat
* Set 1 – 4 reps @ 75%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90-95%
* Set 5 – Max Reps @ 80%
Rest 3 minutes between sets.
B.
Every Minute on the Minute for 10 minutes
1 Snatch
20 Double Unders
*Increase load on snatch 10 lbs every minute. If lift is failed, go back down to your last successful load and finish out the remainder of the EMOM.
C.
3 sets of:
Barbell Roll-Outs x 6-9 reps
GHD Back-Extensions x 10-12 reps
A.190, 205, 215, 245, 10 reps at 205
ReplyDeleteB. 145.2, 155 f.
A: 320 (75%), 340 (80%), 365 (85%), 395 (93%)... 340 x 8 reps
ReplyDeleteB: 175.2, 185 F, 185 F
C: I had to do some mobility work because of my lower back.
A: 225, 245, 275, 295 finished w/16 reps @ 245
ReplyDeleteB: 175.2, 185 F
C; finished