04/01/2016

MONDAY – 04/01/2016

Strength (Deload week):

1) Snatch: 10 rounds – Every 90 seconds, complete:

-1x squat snatch (Start at a moderate weight and work up to a max for the day)

2) Back squat: Warm up, then:

-55%x 5 reps, 60%x 5 reps, 65%x 5 reps.

3) Pull ups: 55%x 5 reps, 60%x 5 reps, 65%x 5 reps.

Work Capacity: 10 rounds (20 minutes) – EMOM, complete:

-Odd minute = 10x calories on Assault bike/row….

-Even minute = 10x Thruster (40kg/30kg)

* After every 2 rounds (4 minutes), the reps on the thruster will decrease by 2, but the weight will increase. Rx is as follows:

-Round 1-2 = 10 reps (40kg/30kg), round 3-4 = 8 reps (50kg/35kg), 5-6 = 6 reps (60kg/40kg), 7-8 = 4 reps (70kg/45kg), 9-10 = 2 reps (80kg/50kg).

Core: 3 rounds, not timed:

-10x strict barbell toes to bar (Weighted if possible)

-5x Pause barbell back extensions (AHAP…Pause for 3 seconds at the top of the movement. In other words at full extension.)