Tuesday, 082316

​
205 X 5 to finish off the final week of Phase 1 
Final week of phase 1, cycle 1. Leading into deload wel next week. 

Competition:

am:

A. Hang Snatch – 3RM from the knee + 2×3@90%

B. CG Deadlift – 5RM + 1×5@90%

C. Weighted Pullup – 5RM + 2×5 @85% + 2 x max strict bodyweight sets (on rings semi sup grip); resting 2 min between 
pm:

A. EMOM x 30

Minute 1: 15/12 cal Row 

Minute 2: 60’  kb overhead lunge 70/53 single arm. After 30’ switch arms

Minute 3: 20 double unders + 5-7 bodyweight bench press  ***bench, speed a focus. Modify accordingly **women may work better around 75% of bw 

B. Behind the neck Split Jerk Work; 7 x 3; speed as focus here 

C1. Reverse Hyper 4 x 15-20 reps at 20-23% of your 1RM back squat 

C2. Double bent over DB seated bent over row 8-10 reps x 4 sets 

Add on Work: 

10 hang pc + overhead 115/83   95/63

100m sandbag shuttle run 

every 2 min x 10 

+

Accumulate 5 min in bottom of OHS with empty barbell

Performance: 

A. Hang Snatch – 3RM + 2×5@90%

B. CG Deadlift 5rm + 1×5@90%

C.EMOM x 30

Minute 1: 15/12 cal Row 
Minute 2: 60’ double kb overhead lunge 70/53 single arm. After 30’ switch arms
Minute 3: 20 double unders + 5-7 bodyweight bench press