Friday at SLSC Fitness A. Power snatch 5x1., Building, Rest 90s *Build to a tough double with great form. B. 3 sets @ 90%: 10 double KB press, tough 500m row Rest 90s + 3 sets @ 90%: 10 pendlay rows, tough 90s airdyne Rest 90s Performance A. Squat snatch Build to a tough 1.1 B. 3 sets @ 90%: 10 strict weighted ring dips, tough 500m row Rest 90s + 3 sets @ 90%: 10 strict weighted pronated pull-ups 90s airdyne Rest 90s Competition A. Squat snatch Build to a tough 1.1.1 B. Squat clean & split jerk Build to a tough 3 *Reset each rep C. Back squat 5x2-4, 32x1 tempo, Rest 2 min D. 3 sets @ 90% 9 min AMRAP: 30 box jumps, step down (24/20) 500m row 100 double-unders 30 KB swings (70/55) 1 mile airdyne Rest 5 min
Posted on: Fri, 07 Nov 2014 01:01:28 +0000
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