10.19.15

Divide this up how you wish. Order it how you wish. If you are a competitor looking to improve make sure what you select resolves around your weaknesses. If you are a high level competitor then do it all.

A) Back Squat: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.

B) Split jerk: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
C) Bench press: Work up to a 3 RM. Then 3 reps @ 95% 3 RM, 3 reps @ 90% 3 RM.
D) 40 wallballs+4 power snatches 165/95+30 wallballs+3 power snatches 185/105+20 wall balls+2 power snatches 205/125+10 wall balls+1 power snatch 225/135

E) class Metcon

*This is the first week of phase 3.

Monday, October 19th, 2015 at 4:55 am / Competitive