Post by darrenk77 on Dec 4, 2014 13:20:18 GMT
BBG
1) EMOM for 5:00-
2 T&G Power Snatches
*Begin at approximately 80% of 1rm Power Snatch & add load each minute. One miss is allowed – more than one miss, lower weight.
2) EMOM for 5:00-
2 T&G Power Clean & Push Jerks
*Begin at approximately 75% of 1rm Power Clean & Push Jerk & add load each minute. One miss is allowed – more than one miss, lower weight.
Strength
1a) 7X2 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 60 sec.
1b) 7X2 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 60 sec.
Conditioning
For time:
15 Power Snatches 115/75#
30 Lateral Hurdle Jumps (over bar)
9 TTB
12 Power Snatches 135/95#
30 Lateral Hurdle Jumps (over bar)
12 TTB
9 Power Snatches 155/105#
30 Lateral Hurdle Jumps (over bar)
15 TTB
1) EMOM for 5:00-
2 T&G Power Snatches
*Begin at approximately 80% of 1rm Power Snatch & add load each minute. One miss is allowed – more than one miss, lower weight.
2) EMOM for 5:00-
2 T&G Power Clean & Push Jerks
*Begin at approximately 75% of 1rm Power Clean & Push Jerk & add load each minute. One miss is allowed – more than one miss, lower weight.
Strength
1a) 7X2 Paused Back Squats (3 count pause at absolute rock-bottom depth) – heaviest possible, rest 60 sec.
1b) 7X2 Tempo Bench Press (3 count descent, 3 count pause at bottom, explode back up) – heaviest possible, rest 60 sec.
Conditioning
For time:
15 Power Snatches 115/75#
30 Lateral Hurdle Jumps (over bar)
9 TTB
12 Power Snatches 135/95#
30 Lateral Hurdle Jumps (over bar)
12 TTB
9 Power Snatches 155/105#
30 Lateral Hurdle Jumps (over bar)
15 TTB