Strength 1 (20min)
Smolov 1/2 – Click Here for Smolov Calculator
HBBS 7X5 @ 75% – rest at least 2 minutes
BBG (15min)
1) EMOM for 5 minutes: 1 Snatch @ 90% of 1rm.
2) EMOM for 5 minutes: 1 Clean & Jerk @ 85% of 1rm.
Strength 2 (15min)
1a) 4X5 Weighted Strict Pullups - heaviest possible, rest 60-90 sec.
1b) 4X8 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper - heaviest possible, rest 30 sec.
1b) 4X8 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper - heaviest possible, rest 30 sec.
Get as much done as you can, when time is up move on (except squats)
squats- 225. legs sore. took a few sets to get full ROM.
ReplyDeleteSnatch- 115. Same as above
C&J- 155. Jerk 'seems' to be getting better.
3 sets of:
8 25# weighted pull up
10 reverse hyper
15 ghd