Tuesday, November 5, 2013

Perfect Practice.

Warm-up (CNS): 3 sets, not for time of:
(rest 3-5 seconds between each jump – step down after each jump)

Tall Box Jumps (30+) x
Banded Good Morning x 10
Double Unders x 30

Skill: 3 Sets of: OH Squat Hold (Barbell) x 20 Seconds

-Drop into an Overhead squat and hold the bottom position for 20 seconds, rest 40 seconds, and repeat.


Strength: Front Squat 3 x 3 (Wendler week 2)
(Rest 3-5 minutes between WORK sets)

70% x 3
80% x 3
90% x 3+

-Warm up in sets of 3 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 135#, your percentages will be based off of 90% of 135# (120#).

-When you see 3+, that means you do the max reps you can manage with that weight, with the goal of setting a rep record in each workout.

Strength: Every 30 seconds x 5 minutes: Hang Snatch x 1 @ 75%
(perform from just above the knee)


- Be explosive, and be fast under the bar.

- These are meant to be full squat snatches, if you are not yet comfortable
with them, scale accordingly.

- This is for quality, if you feel you are performing bad reps, scale the weight back and get it right.

Strength: Three sets of: Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch

- Perform these as if you were getting ready to snatch.

MetCon: 5 Rounds for time of:

20 Wallball (20/14)
10 Box Jumps (30/24)

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