One Session Combined
A. 3 Positional SqT Snatch: Hip + Below Knee + TnG from floor; build to max
55kg/121lbs
B. Split Jerk; 4 x 3 @ 80% *focus on speed and efficiency
72kg/158lbs (80% of 90kg/198lbs)
C. Back SqT – 5RM + 1×5 @ 90%
110kg/242lbs (5RM on March 24, 2015 = 105kg/231lbs) - 5kg PR!
1x5 @ 90% = 99kg/217lbs
110kg/242lbs (5RM on March 24, 2015 = 105kg/231lbs) - 5kg PR!
1x5 @ 90% = 99kg/217lbs
D.
40 KB Squat Cleans 35/26
20 Box Jumps (30/24)
30 KB Squat Cleans 50/35
20 Box Jumps
20 KB SqT Cleans 70/53 - singles. Holy back.
20 Box Jumps
Time: 18:59
rest 10 min
AMRAP 5
3 Burpee Muscle Ups
5 FWD Bounding Jumps *set up pvc on boxes for fwd bounding here (5 in a row) (28/22)
Rounds: 4+1 Muscle Up
rest 5 min
10 min to hit 3RM Snatch Grip Strict Press (behind neck)
35kg/77lbs
E. 3 Rounds
20 Weighted Sit Ups - 30 lbs
20 Band Scap Squeezes
Didn't Fit In - Will be complete don Thursday as active recovery (April 9)
A. Bike
:10 hard
:50 easy
:20 hard
:40 easy
:30 hard
:30 easy
:40 hard
:20 easy
:50 hard
:10 easy
rest 5 min
:50 hard
:10 easy
:40 hard
:20 easy
:30 hard
:30 easy
:20 hard
:40 easy
:10 hard
:50 easy
B. TGU – 20 reps alternating arms - 26lb KB
