October 14, 2013

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 15 minutes:

Snatch from below the knee x 1 rep

(Perform from at least 2″ below the knee cap, plates hovering slightly off the floor, pause, then snatch.)

*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%

C.

Three sets of:
Halting Snatch Deadlift + Snatch Pull
Rest 2 minutes

Perform one halting snatch deadlift, return the weight to the floor, and then perform a snatch pull. On the halting snatch deadlift, focus on weight distribution through the mid-foot (not fore foot), engagement of hamstrings, and strong lats pulling/stabilizing the barbell into the mid-thigh. Hold in position until you acknowledge all of those points.

D.
4 x 250m row @ 92-95%
-rest 60 seconds