Mittwoch | 31122014 | 18th Edition I/C Cycle All I/C Tiers and Options Joint Prep Round 1 @ 40/30 5 x Halting Snatch Grip Deadlifts 5 x Hang Snatch Pull 5 x Snatch Pull Round 2 @ 40/30 3 x Hang Snatch Pull 3 x Snatch Pull 3 x MUSCLE Snatch Round 3 @ 50/35 3 x Halting Snatch Grip Deadlift 3 x Hang Snatch Pull 3 x Snatch Pull 3 x Power Snatch Tier 2 Strength BarBell Ladder 2 x 1 Snatch Pull, 1 x Power Snatch *Rest 45 Seconds Between Sets Rest 60 Seconds 2 x 1 Snatch Pull, 1 x Power Snatch, 2 x Halting Snatch Grip Deadlifts *Rest 45 Seconds Between Sets Rest 60 Seconds 2 x 1 Snatch Pull, 1 x Power Snatch, 2 x Halting Snatch Grip Deadlifts, 2 x Hang Snatch Pulls from below the Knees *Rest 45 Seconds Between Sets Rest 60 Seconds 2 x 1 Snatch Pull, 1 x Power Snatch, 2 x Halting Snatch Grip Deadlifts, 2 x Hang Snatch Pulls from below the Knees, 10 x Single Arm KB OverHead Lunge (5R/5L) *Rest 45 Seconds Between Sets *All aspects of the ladder are to be perform unbroken, dropping the bar or resting it on the ground terminates the effort **Again its REST 45sec between sets and 60sec between moving up the ladder. Tier 1 Strength BarBell Ladder 2 x 2 Snatch Pulls *Rest 45 Seconds Between Sets Rest 60 Seconds 2 x 2 Snatch Pulls, 2 x Halting Snatch Grip Deadlifts *Rest 45 Seconds Between Sets Rest 60 Seconds 2 x 2 Snatch Pulls, 2 x Halting Snatch Grip Deadlifts, 2 x Hang Snatch Pulls from the Below Knee *Rest 45 Seconds Between Sets Rest 60 Seconds 2 x 2 Snatch Pulls, 2 x Halting Snatch Grip Deadlifts, 2 x Hang Snatch Pulls from the Below Knee, 10 x Single Arm KB OverHead Lunge (5R/5L) *Rest 45 Seconds Between Sets *All aspects of the ladder are to be perform unbroken, dropping the bar or resting it on the ground terminates the effort **Again its REST 45sec between sets and 60sec between moving up the ladder. Squat 3 x Squat Cluster 1 Cluster = 7 Reps, Rack and Rest 8 Seconds, Perform 1 Rep, Rack and Rest 8 Seconds, Perform 1-3 Reps *Sets not to be performed at a percentage above 72.5% of your 1rm *Rest 2 Minutes Between Efforts SupportWork Today’s SupportWork is addition piece that may be added to your Training after your Squats. KettleBell Floor Press from a Hollow Position 1×15 (Warmup Set) 1×12 (Working Set) 1×8-10 (Load Set) Warmup Set - This should get the blood going and become difficult in the last 5-7 reps. Working Set - This level should be difficult but you will get the 12 Reps Load Set - This is your “Maximal” set, this “Max Effort” is a Safe Max. Meaning pick a weight that would be difficult but safe to get 8 or 10 reps out of. Cool Down Jog 400 Meter
Posted on: Wed, 31 Dec 2014 19:41:14 +0000
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