8/31/2015

8/31/2015

 

Happy Monday everyone!!! Heavy back squats, who isn't excited for this? Come in ready to go hard and lets see if anyone can top there old three rep max. If you don't have one then this is the time to find it. Just to reiterate what I wrote last week these heavy days are important so give 100%. 

General Programming:

1) Coach led Warm-up

 

2) Back Squat 5-5-3-3-3-3-3 reps AHAP

 

3) EMOM for 14 min

even min 10 Bulgarian split squats 5L/5R AHAP

odd min 7 box jumps

30/24

 

4) Mobility/stretching

 

Competition Programming:

1) Snatch 1x3@ 70 %, 2x3@ 75%, 2x2 @ 80%, 2X1 @ 85%, 1x1@ 90%, 1x3@ 75%

 

2) Back Squat 1x5@ 70%,  1x5@ 75%, 2x5@ 80%, 2X3@ 85%, 2x1@ 90%

 

3) Take ten minutes to work on handstand walks

 

4) 15 min AMRAP of

5 strict pull-ups

10 Pushups

15 squats

 

Notes: use a weight vest for this



5) Mobility/stretching



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