Saturday 10/3/15

IMG_4938.jpg

Cycle 2 Day 5

1. Warm-up
Dynamic Warm-up, Burgener warm-up, snatch balance

2. OLY
Snatch 10×1 @80-90%
Full snatch. Move up based on feel. Percentages based on test week max.

3. Strength
Back Squat 3×1 @85-90% 4×1 @90-95%
Our goal is to use the 3×1 to get ready for 4 reps at or above 90%. If you feel great, hit 2-3 reps closer to 95%, if not stay around 90%.

4. Met-Con
AMRAP 5 Minutes
30 Alternating pistols or 40 Goblet Squats
30 Box jump-overs 24/20″
Then max squat cleans 185/125lbs in remaining time

Then, depending on your weaknesses, choose ONE of the following:

5a. Interval Work
3 Rounds
10 CTB Pull-ups
Run 400m
10 CTB Pull-ups
Rest 2 minutes

5b. Bitch Work
5 Rounds
20 Calorie row
Rest 30 seconds