image description

Friday, October 5, 2018

  Fri 10/5/18
Mobility: Hips/Shoulders/Ankles
Strength/Skill: Squat Clean triples (NOT touch-n-go, but get set
right back up after each lift, don't step away from
the bar)
5 sets at 80% of best squat clean or RPE 8 if you
don't know your max
Met-Con: 1:30 on/1:30 off x 6 rounds

Odd Rounds:

10/8 Calorie Row
w/ remainder of time max reps Push Jerks
(F: 95/65) (S: 135/95)

Even Rounds:

10/8 Calorie Row
w/ remainder of time max reps Deadlifts
(F: 95/65) (S: 135/95)

Score = total reps
Additional
Accessory
Work:
DB/KB Death March: 4x10 each
Weighted Lateral Step-up: 4x10 each*
GHD Sit-ups: 4x10 (if you are advanced with these,
add weight)
*choose weights that will challenge you for 10
unbroken reps and stick to it for all 4 sets
Express 1:30 on/1:30 off x 6 rounds

Odd Rounds:

10/8 Calorie Row
w/ remainder of time max reps DBL DB Push Jerks

Even Rounds:

10/8 Calorie Row
w/ remainder of time max reps DBL DB Power
Cleans

Score = total reps
Barbell A. EMOM x 10 minutes

88% of snatch

B. EMOM x 10 minutes

88% of clean and jerk

C. Back squat

Set 1: 90% x1 then 75% x 5
Set 2: 90% x1 then 75% x 5 (add 5-10 lbs each set
if possible)
Set 3: 90% x1 then 75% x 5 (add 5-10 lbs each set
if possible)
.