Tuesday, 101315

  
Shiloh, about to go 6 for 6 taking gold

Regionals 

am

A. Snatch – up to 3RM from the knee (use blocks if you have)+2×3@90%

*reason doesn’t say power or sqt; should be specific to the athlete. What can you move the most weight? Power the 1st, squat the next two? Fine, just move the most weight you can for 3 reps from this position

B. Snatch Grip Deadlift – up to 5RM for the day + 1×5@90%

C. Clean Grip RDL – build to heavy 5 rep for the day 
pm

A. Pull Program 

*complete all sets of one, before moving onto the next

4×5 Pendlay Row*

3×15 Unbroken Strict Pull-ups**; rest accordingly. Get assistance if needed. Note when

3×15 Supine Pull-ups

3×10 db 3 way raise. back, side, front ; 1 rep back raise, side raise front raise; go light here if first time with this complex

B. Power Work 

40 double unders

15 ghd situps

300m Row 

15 tng box jumps (don’t extend at top, just down and up)

20 kb swings (53/35)

15 weighted abmat situps 25-35/15-25 *use db’s or kb’s depending what you have

10 power snatch’s (95/63)

rest 5 min x 3 

*sustainable rounds is the goal here 

C. Crossover Symmetry Protocol 

*use bands is you don’t have the system
Opens

A. Snatch – up to 3RM from the knee (use blocks if you have)+2×3@90%

B. Snatch Grip Deadlift 

C.  Power Work 

40 double unders
15 ghd situps
300m Row 
15 tng box jumps (don’t extend at top, just down and up)
20 kb swings (53/35)
15 weighted abmat situps 25-35/15-25 *use db’s or kb’s depending what you have
10 power snatch’s (95/63)
Rest 5 X 3

Assistance work – any time left