Friday, 082616

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Training for 2017; Chris is making a comeback!

Competition:

am

A. SqT Clean – 3RM from the knee + 2×3@90%

B. Back SqT – 1RM with 2 sec pause + 2×3@85% *no pause

C. 5×5; strict HSPU;  focus today is the weight in vest – not so much height on this. Weighted vest best plan of attack here. Height added once the weight is capped for some folks.

rest 5 min from the final set of 5 here, remove Vest. hit 50 strict AFAP; must be done in unbroken sets of 5.

D. DB Single Arm Rows 6-8 reps HEAVY x 4 sets each side
pm

A. 21-18-15-12-9-6-3 reps for time of:

35/25-lb. DB SqT Clean Thrusters *below knee after first rep

Pullups
rest / recover ; bring heart rate back down close to resting.
50 strict ring dips

10 x through, triple bounding jump. 30” men / 24” women. ***set up triple bounding here and run through this course 10x

35 strict ring dips

10x through triple bounding

50 bent over barbell rows 115/83

 

Performance:

A. SqT Clean – 3RM from the knee + 2×3@90%

B. Back SqT – 1RM with 2 sec pause + 2×3@85% *no pause

C. 5×5; strict HSPU;  focus today is the weight in vest – not so much height on this. Weighted vest best plan of attack here. Height added once the weight is capped for some folks.

D. 21-18-15-12-9-6-3 reps for time of:

35/25-lb. DB SqT Clean Thrusters *below knee after first rep

Pullups