1/23/17

Growth & Development

Strength

1a. Strict Press work to a heavy set of 8 in each set x 4

1b. DB Step ups 8 each leg x 4 sets

Conditioning

21/15/9/6/3

KB swings 53/35

Burpees

 

Performance

Strength

1a. Inverted Rows 6 reps x 4 sets

1b. DB split Squats 6 reps (each leg) x 4 sets

Conditioning 

21/15/9/6/3

Hang Squat Cleans 95/65

Burpees

 

Competition

Strength

  1. Snatch warm up to heavy single (no misses at heavier sets)  then 70% 2 reps x 8 minute EMOM 
  2. Back Squat heavy set of 3 then 85% 3 reps x 2 sets
  3. EMOM 8

ODD: 5/4 muscle ups

EVEN: HEAVY front rack walking lunge (6 each leg)

Conditioning

12 minute AMRAP

12 chest to bar

12 Overhead Squat 115/75

12 Lateral Burpees

 

Pin It on Pinterest