20 October 2015 20 October 2015
Tuesday 20 October 2015 '20 October 2015'

Robbie1. Warm-up level 2
Run 1 mile

2. OLY
Snatch 7×2 @80-90% – Drop and reset each rep
Full squat snatch, of course. Work up based on feel.

3. Strength
“Touch and Go Deadlift Skill Work”
3×5 at very moderate weight (Add 10/5lbs to last week)
It’s time to regain the skill of pulling consecutive deadlifts. The weight should never be a challenge to lift, only a challenge to lift perfectly. We will continue to build slowly in weight throughout the cycle, so you can stay modest now and reap the benefits then.

4. Met-Con
AMRAP 20 minutes
Run 800m
15 Power snatch 135/95lbs

5. Extra
6 Rounds
100m sled push sprint – Light and fast
Rest 3 minutes
We’re looking for a continuous effort here, if you cannot get 100m straight, shorten the distance and up the rounds to accumulate 600m of sled sprints)

1. Warm-up level 1
Run 1 mile

2. OLY
Snatch 7×2 @80-90% – Drop and reset each rep
Full squat snatch, of course. Work up based on feel.

3. Strength
“Touch and Go Deadlift Skill Work”
3×5 at very moderate weight (Add 10/5lbs to last week)
It’s time to regain the skill of pulling consecutive deadlifts. The weight should never be a challenge to lift, only a challenge to lift perfectly. We will continue to build slowly in weight throughout the cycle, so you can stay modest now and reap the benefits then.

4. Met-Con
AMRAP 20 minutes
Run 800m
15 Power snatch 115/75lbs

1. Warm-up Base
Run 800m

2. OLY
Snatch 7×2 @80-90% – Drop and reset each rep
Power snatch

3. Strength
“Touch and Go Deadlift Skill Work”
3×5 at very moderate weight (Add 10/5lbs to last week)
It’s time to regain the skill of pulling consecutive deadlifts. The weight should never be a challenge to lift, only a challenge to lift perfectly. We will continue to build slowly in weight throughout the cycle, so you can stay modest now and reap the benefits then.

4. Met-Con
AMRAP 20 minutes
Run 400m
15 Power snatch 75/55lbs

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