11.26.18

warm up:

5 min row+5 min emom 15/12 cal sprint emom

mobilize

A. Snatch lift off +Snatch to max

B. Class

C. 50 d ball over the shoulder*

10 kipping hspu emom

D. 3-5 sets

12/9 strict pull-ups

12/9 strict hspu

12/9 strict toes to bar

50’ hsw

WEIGHTLIFTING BIAS WEEK 2

Warm up: 3 min+3 min version of above

A. Back Squat to 1 rm

B. Snatch lift off+Snatch to max

then 5×1 at 85%

C. Halting Clean+Pause Split Jerk to max

then 3×1 at 85%

D. Back Squat 3×3 80% of Part A

E. Class or 15 min long slow distance

F. 3 sets of

7 front raise

7 lateral raises

7 rear delt raises

 

 

 

 

 

 

 

Sunday, November 25th, 2018 at 10:08 pm / Competitive