Tuesday, November 12, 2013

Double or Nothin'.

Warm-up:Limber 11

Warm-up (Skill): 3 Sets of: 

OH Squat Hold (Barbell) x 20 Seconds
Box Jump x 10
Air Squat x 10

Strength: EMOM for 10 minutes: Hang Snatch + Snatch (75-85% of 1-RM snatch)

-Perform (1) Hang Snatch from just above the knee. Drop the bar (if possible), reset, and perform a full snatch from the ground.


Strength (Superset): Three sets of:

Snatch Deadlift x 3 reps @ 110% Snatch 
-Rest 45 Seconds
Strict Handstand Push-Ups x 10-15 reps

-Rest 45 Seconds
Strength: Front Squat (5-3-1)
(Rest 3-5 minutes between WORK sets)

75% x 5
85% x 3
95% x 1+

-Warm up in sets of 5 until 1st working set, you should reach your 1st working set after 3-4 sets

-Percentages based off of 90% of your 1RM (ex. if your max Front Squat is 290#, your percentages will be based off of 90% of 290# (260#).

-When you see 1+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

MetCon: Every minute, on the minute, for 6 minutes:

20 Double-Unders
10 Toes to Bar
10 Double-Unders

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