Wednesday, March 29, 2017

Friday March 31st 2017

*De-load Training Week*
*snatch %s are designed to be light/moderate*
5 min EMOM:
Muscle Snatch, 3 reps (reset b/t reps - use about 50% of Power snatch 1rm)
--rest 3 min
5 min EMOM:
Power Snatch . Paused Overhead Squat, 1.1 @ about 65-70%RM of Power snatch (:02 pause in bottom of OHS)
--rest 3 min
5 min EMOM:
Squat Snatch, 1 rep every :60 @ about 70%RM of SQUAT snatch
--rest 3 min
5 min EMOM:
Front Squat, 2 reps
**Take 1 set every minute starting around Sq Sn weight and move up every minute there on after**
--rest 5 min
16 min EMOM:
1st min: Strict Pullups on Rings @ 21X1, 8-10 reps (segment sets into two if needed or weight if possbile)
2nd min: LA Half Kneeling Landmine Press @ 20X1, 8 reps
3rd min: RA Half Kneeling Landmine Press @ 20X1, 8 reps
4th min: :20-:40 Hollow body hold

2 comments:

  1. Done. Weights by feeling Light

    ReplyDelete
  2. 55 kg
    78 kg
    78 kg
    78-130 kg

    16 emom
    1-10 kg
    2-+10
    3+10
    4-40 (13 kg)

    ReplyDelete