10/6/2015

10/6/2015

 

General Programming:

1) Coach led Warm-up

 

2) 1—>10

Deadlifts 225/155

HSPU

Before each set of reps complete 5 strict pull-ups

 

Notes: Rep scheme will be completed as a ladder with five strict pull-ups before each set of reps. So it’ll go 5 strict pull-ups 1 Dead lift 1 HSPU then 5 Strict pull-ups 2 Deadlifts 2 HSPU then 5 strict pull-ups 3 deadlifts 3 HSPU so on and so forth until you get to 10 reps of each movement.

 

3) Mobility/stretching

 

Competition Programming:

1) EMOM for 5 minutes complete 3 snatches from the hang position @ 70% +5 Lbs of your 1RM

 

2) EMOM for 5 minutes complete 3 cleans from the hang position @ 70%+5 Lbs of your 1RM

 

3) Rack jerks 1X2@ 65%, 1x2@ 70%, 4x2@75%, 4x2@80%, 1x1@ 85%, 2x1@90%

 

4) For time complete

30 GHD situps

then 3 rounds of

15 ring dips

15 hand release pushups

then

30 GHD situps

 

5) Mobility/Stretching


 


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