10 October 2015 10 October 2015
Saturday 10 October 2015 '10 October 2015'

1. Warm-up level 2
a. Two minutes of banded glute activation
b. 3 Rounds
10 Glute ham raises
15 KB swings (Russian – emphasis on power from hips, bell stops at eye level)

2. OLY
Snatch 10×1 @80-95%
Full snatch. Move up based on feel. Percentages based on test week max.

3. Strength
Back Squat 3×1 @85-90% 4×1 @90-100+%
Our goal is to use the 3×1 to get ready for 4 reps at or above 90%. If you feel great, go for a small PR, if not stay around 90%.

4. Met-Con
AMRAP 5 minutes
10 Burpees
10 Front squats 135/95lbs

Extra, depending on your weaknesses, choose ONE of the following:

5a. Interval Work
3 Rounds
Max wallballs in two minutes 20/14lbs to 10′ target
Rest 1 minute
Max distance HS walk in two minutes
Rest 1 minute

5b.
8 Rounds
Run 400m
Rest 1 minute
DO NOT go max effort on any of these. The goal is to push a harder pace than you would in a met-con, and hold it for each one. Consistency is the goal.

5c. Accessory
20 Minute walk with sled – Straps attached to a belt around waist – Keep weight very light and pace casual. Don’t stop moving.

1. Warm-up level 2
a. Two minutes of banded glute activation
b. 3 Rounds
10 good mornings (empty bar)
15 KB swings (Russian – emphasis on power from hips, bell stops at eye level)

2. OLY
Snatch 10×1 @80-95%
Full snatch. Move up based on feel. Percentages based on test week max.

3. Strength
Back Squat 3×1 @85-90% 4×1 @90-100+%
Our goal is to use the 3×1 to get ready for 4 reps at or above 90%. If you feel great, go for a small PR, if not stay around 90%.

4. Met-Con
AMRAP 5 minutes
10 Burpees
10 Front squats 115/75lbs

1. Warm-up Base
a. Two minutes of banded glute activation
b. 3 Rounds
10 good mornings (empty bar)
15 KB swings (Russian – emphasis on power from hips, bell stops at eye level)

2. OLY
Snatch 10×1 @80-95%
power snatch. Move up based on feel. Percentages based on test week max.

3. Strength
Back Squat 3×1 @85-90% 4×1 @90-100+%
Our goal is to use the 3×1 to get ready for 4 reps at or above 90%. If you feel great, go for a small PR, if not stay around 90%.

4. Met-Con
AMRAP 5 minutes
5 Burpees
10 goblet squats 53/35 lbs

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