Friday, March 11, 2016

Saturday March 12th 2016

A. Back Squat, work to a tough set of 5
B. Above knee hang Squat Snatch . Overhead Squat, 1.1 per min x 7 mins - start around 60%RM & add about 5lb per min 
C. Power Clean and Split Jerk, 1 rep per min x 7 mins - start around 65%RM & add about 5lb per min 
D. 5 sets @ high effort:
25/20 cal Rowing (20 cal for female)
20 Box Jump Overs @ 24"/20"
15 Burpees onto 24”/20" box
10 Power Clean and Overhead @ 135lbs/95lb - drop every rep
4 min b/t sets 

3 comments:

  1. 120kg
    Finish w/ 78kg
    Finish w/ 94kg easy
    4x - 6'17"/6'22"/6'43"/7'11"

    ReplyDelete
  2. C. Started at 135 ended at 165
    D. 2 sets- 4:48 and 5:14

    ReplyDelete
  3. Saturday March 12th 2016

    A. Back Squat, work to a tough set of 5

    245

    B. Above knee hang Squat Snatch . Overhead Squat, 2 reps per min x 7 mins - start around 60%RM & add about 5lb per min 

    End @125

    C. Power Clean and Split Jerk, 1 rep per min x 7 mins - start around 65%RM & add about 5lb per min 

    Start @155

    D. 5 sets @ high effort:
    25/20 cal Rowing (20 cal for female)
    20 Box Jump Overs @ 24"/20"
    15 Burpees onto 24”/20" box
    10 Power Clean and Overhead @ 135lbs/95lb - drop every rep
    4 min b/t sets 

    ReplyDelete