A.
Pause Front Squat @ 24X1 +
Front Squat; 6 sets, rest 2 minutes
*Build over the course of the
six sets to your heaviest set possible within the tempo
guidelines.
75, 95, 125, 155, 165, 175; Ended
at 175 for the heaviest set possible
B.
Every 90 seconds, for 12
minutes (8 sets):
Snatch Pull (High Hang) +
Snatch pull (mid-thigh) + Snatch Pull (Above Knee) @ 65-75% or your 1-RM
Snatch
*Goal is perfect reps, drive
through the heels, finish extension, keep chest up, Stay tight in upper back and
wait for bar to get into position before you pop hips!
105, 110, 115, 115, 120, 120, 125,
125
C.
Every 90 seconds, for 9
minutes (6 sets):
Back Squat x 3 reps @ 75-85%
of 1-RM
165, 170, 175, 180, 185, 190;
started at 75% and ended at 85%, these were tough
D.
Four sets for max reps of:
45 sec Alternating Reverse
Lunges (95-115 lb – back rack)
Rest 45 seconds
45 sec Strict V-Bar
Pull-Ups
(If these bother you at all we will try doing banded Pulldowns)
Rest 45 seconds
Lunges = 15, 16, 17, 18 reps
Ring Rows = 20, 20, 22, 22
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