12/27/13

AM

A1. Back Squat @ 20X1- 5 x 1 rep; rest 20 sec (95-97%)

-355

A2. Back Squat @ 20X1- 5 x 3-4 reps; rest 3 min (82-87%)

-315

*superset here, either have 2 bars set up or do your 1 heavy rep, slide some weights off then your 4-5 reps w/ slightly lighter weight)

C. Snatch Pull @ 30X1- 3 x 5 reps @ 100%+ of snatch; rest 2 min *perfect form, keep butt low

-225

D. Snatch x 1- @ 75%- on the minute for 8 min

*if this feels great, DON'T go up in weight, it's skill work.  If it feels heavy, go down in weight.  This is for speed and mechanics

-175

P.M.

For time:

50 KBS, 70lbs

50 Walking Lunges

50 Toes to Bar

50 S2OH, 95lbs

40 DB Snatch alternating, 70lbs

50 Wall Ball, 20lbs

30 Burpees

-11:56

Kb, lunges, s2oh, wall ball and burpee unbroken