October 21, 2013

A.

Back Squat
* Set 1 – 4 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 90%
* Sets 4-8 – 2 reps @ 90-95%
Rest 3 minutes between sets.

B.

Five sets of:
On the 2 Minutes, in 15 seconds or less, perform:
Touch and Go Power Snatch x 3 reps
(all five working sets should be within 5-10% of the load selected – work as heavy as possible within the time frame)

*5 burpee penalty for any set that is not completed in under 15 seconds, before the next set begins.

C.

Three sets of:
3-Position Halting Snatch Deadlift
Rest as needed

For this exercise, you will employ a 1-2 second pause at three separate points: (1) 2″ off the floor; (2) the knees; and (3) mid-thigh. The purpose is to pause and hold your IDEAL position at each of these points, so don’t let your ego and the load get the best of you. Keep your lats tight and pay attention to the distribution of weight through your foot at each point to ensure you’re performing this correctly.

D.

2 x 800m Run

-2:1 work/rest ratio. First split 70-75% and the second split be 80-85%. Negative split on the return 400. Wear a watch!