Sunday, March 13, 2016

Monday March 14th 2016

Option 1: A. Above knee Hang Power Clean, 3-2-1-3-2-1 rest 2 min
B. Front Squat, 2-2-2-1-1-1 rest 2-3m
C. Halting Snatch Grip DL . Squat snatch , 1.1 reps every :90 x 6 sets
+

3 sets @ 85% effort 
:60 row 
:60 rest 
:60 Airbike 
:60 rest 
:30 step down box jumps 24"/20"
:30 Burpees 
:60 rest 
+
15-20 Min Z1 Airbike, Row or Jog

Option 2:
Retest 16.3

**You may include option 1 afterward, just lower intensity**


3 comments:

  1. A. 135- 145- 150 145-150-155'
    B. 175-180-185-185-190
    C. Subbed for Overhead Squat 1 rep 165
    D. Completed, 13-15 reps on box jump step downs and 9-10 burpees

    ReplyDelete
  2. Monday March 14th 2016

    Option 1: A. Above knee Hang Power Clean, 3-2-1-3-2-1 rest 2 min

    185-205-225-195-215-235

    B. Front Squat, 2-2-2-1-1-1 rest 2-3m

    185-205-215-225-235-240

    C. Halting Snatch Grip DL . Squat snatch , 1.1 reps every :90 x 6 sets

    145

    +
    3 sets @ 85% effort 
    :60 row 
    :60 rest 
    :60 Airbike 
    :60 rest 
    :30 step down box jumps 24"/20"
    :30 Burpees 
    :60 rest 
    +
    15-20 Min Z1 Airbike, Row or Jog

    ReplyDelete
  3. A 95/100/105kg
    B. 120kg
    C. until 84kg

    ReplyDelete