Monday, 091216

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Lynns pre 5k, #145 Snatch. Not PR but a clean lift s X up there relative to the 1 rep 

Competition:

A

am 

A. Split jerk up to 3RM +2×3@90% 

B. Push Press – 3RM + 2×3@90 

C. Back SqT – 3RM + 2×3@90% 

D. Strict Hspu – belly against wall, max at no tempo, your pace. rest 3 min x 4 sets
 

Pm:    

A.MAP Training – 80% – consistent, sustainable ouput 

AMRAP 10  

3 pbar hspu *goal here is unbroken, so if PBAR is to much of a deficit, modify accordingly 

6 strict ring dips 

100m shuttle run  

rest 3 min  

AMRAP 10  

3 clean and jerks 155/108 

6 front squats  

200m run  

C. 4 x 20 weighted situps 

D. 5 rds assistance 

15-20 banded scap squeezes  

10-12 double db seated bent over rows 

10 hang scap squeezes 

(-1) strict t2b 

Performance: 

A. Back SqT – 3RM + 2×3@90% 

B. Strict Hspu – belly against wall, max at no tempo, your pace. rest 3 min x 4 sets

C. MAP Training – 80% – consistent, sustainable ouput 

AMRAP 10  
3 pbar hspu *goal here is unbroken, so if PBAR is to much of a deficit, modify accordingly 
6 strict ring dips 
100m shuttle run  
rest 3 min  
AMRAP 10  
3 clean and jerks 155/108 
6 front squats  

200m run