MONDAY
(A) Back Squat
1 x 5@65% + 1 x 1@75%
1 x 5@70% + 1 x 1@80%
1 x 5@75% + 1 x 1@85%
Perform a set of 5, then increase the weight & do a set of 1 then rest.
(B) AMRAP x 8
6 x Power Clean: 65/45/40
10 x Box Jump: 24/20
EXTRAS
Build to a medium load on both, then perform the listed percentages
1. Power Snatch - 1x2@75% - 3x2@80%
2. Push Jerk - 1x2@75% - 3x2@80%
A) 110 - 127.5, 120 - 136, 127.5 - 145
ReplyDeleteB) 7 + 11 rxd
Extras:
Push Jerk 85, 90 kg
Power Snatch 56, 60 kg
A) 100-115, 105-120, 115-130
ReplyDeleteB) 8+5 rxd
A) 65 - 75, 70 - 80, 75 - 85
ReplyDeleteB) 7 +11
1) 32.5, 34
2) 45, 48
A. 67.5-77.5, 72.5-82.5, 77.5-87.5
ReplyDeleteB. 7+4 24"step ups
1. 50, 37.5, 42.5
2. 65, 47.5, 52.5
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ReplyDeleteA) 60-70, 65-75, 70-80
ReplyDeleteB) 7+2 @40kg
A) 56,65.60,69,65,73
ReplyDeleteB) 5+5 @ 37.5kg
A)90,103,98,108,103,110
ReplyDeleteB)5+5 Rx