Monday, November 9, 2015

MONDAY


WARM UP
200m Group Jog
10 Prisoner lunges
20 Mtn Climbers
10 Front Squats with barbell

A) Front/Back Squat: 4 Sets of 4/8
Use 75% (of FS 1RM)

NOTE: Prep Group perform 5 sets. Rest 90sec.
Complete 4 x Front Squats, Reset & immediately complete 8 x Back Squats. 

B1) With a 12min Running Clock
Run 1 x 400m
-THEN- 
AMRAP - in the remaining time
  5 x Pull-up + TTB
10 x Box Jump: 24/20
  5 x HP Clean to Overhead: 50/35/30

RECOVER 1 Minute

B2) Team Recovery Jog
Run 400m

NOTE: 1 repetition = 1 x Pull-up + 1 x TTB Unbroken. You are doing 5 reps of the complex. Both movements must be done consecutively for the rep to count.

Scaled options are: 1 x Pull-up + 1 x KTE  OR  10 x KTE

Extra's - Week 3 - Session 1
Technique Primer: Press in Snatch - 5,4,3 (ascending weights)
- Snatch - HS (80%x1, 85%x1, 90%x1)x2 (% of HS)
- Clean & Jerk - 70%x(1+1), 75%x(1+1), (80%x(1+1), 85%x(1+1), 90%x(1+1))x2
- Front/Back Squat - 5x4/8@75%

15 comments:

  1. Replies
    1. Started the AMRAP at 2min mark as per HC instructions.

      Delete
  2. Replies
    1. Extras - Snatch 80kg
      Clean + Jerk, 83, 87, (93, 98, 105) x2

      Delete
  3. a. 60
    b. 2:05 run
    5+11 rxd 24"box

    Extras
    Snatch 62.5 then 50, 53, 56
    C&J 49, 52.5 (56, 60, 63)

    ReplyDelete
  4. A) 67.5
    B) run 2:05
    4 +11 Rxd 24" box
    Extras-
    Snatch- 44 (35, 37.5, 40)
    C&J- 45.5, 49 (52, 55.5, 58.5)

    ReplyDelete
  5. A) 105

    B) 4+5

    Extras
    Snatch 65, 52, 55, 58.5

    ReplyDelete
  6. A) 60kg

    B) 4+11 Rxd 24" Box

    Extras
    Snatch HS: 52kg, then 42, 45, 47kg x2
    C&J: 47.5, 51, 54, 57,5, 61kg x2
    Front/Back Squat: As per A Above

    ReplyDelete
  7. A) 47kg
    B) 3 + 18 (Did 10 KTC instead of PU & TTB)

    ReplyDelete