Monday, 122115

  
Corinne – 235# Split Jerk

Deload Week – follow accordingly as we lead into after the holidays and a Regionals mock / test weekend. 

Happy Holidays 

A. Power snatch + hang SqT snatch + ohs ; 80% of your 1rm snatch for 7 singles in this complex 

B. Front SqT – Emom X 8 X 3 front squats @75%

C. Emom X 30

Minute 1: 15/12 cal row 

Minute 2: 12 alt KB snatch’s 70/53

Minute 3: 9 c2b Pullups 

D. Assistance work 

Reverse hyper 3×25 @25% of your backsquat 1RM

+

30′ OH yoke walks X 4-5 sets 

*scale accordingly to barbell 

+

3 rds 

20 banded Scap squeezes 

20 weighted Situps 

:30 belly to wall hs hold 

6 thoughts on “Monday, 122115”

  1. Taylor Domengeaux

    Snatch work
    = 210# across sets

    Front squats
    = 280# across sets (building my legs back up slowly but surely)

    This morning when I checked it said emom x 32 so I did emom x 33 (now I see its 30, extra round never killed anyone)
    = done (felt decent, those long type emom’s are just a good mental grind)

    Assistance work this PM

  2. AM:
    A. Snatch complex x7
    -100 across

    B. Front squat EMOM x8
    – 140

    C. PM accessory
    -completed

    PM:
    EMOM x30
    -completed

  3. A. Built to max for snatch complex: 65kg
    3 drop sets at 55 kg
    B. Front squat EMOM: 80 kg
    C. EMOM Done
    D. The 3 rounds of accessory work done

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