Tuesday, 091316

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An easy 190# for Tasia as this past Saturday’s lifting session. 

Competition:

am: 

A. Clean from blocks (below knee) 3RM + 2×3@90% 

B. Clean Pull (same blocks)- 3×3@105% of your max clean  

C. RDL – climb to heavy 3 rep in 10 min  

D. Weighted Pullups 8 x 2-3 reps heavy; across  
 

pm: 

A. Running clock  

4 rds  

500m row  

20 GHD situps  
 rest 4 minutes  
4 rds  

500m Row  

20 burpees over the rower  
 rest 4 min  
 find 1RM SqT Snatch with 10 second pause in the hole + 10 second pause once at extension  
 B. Assistance Work  

1.   3 X 1:30 sorenson hold (weighed for those who have progressed)

2.  200m ski erg sprint + 16-24 alt Db bicep curls X 4 rounds — rest 1:30-2’jn between rounds 

3. Bent over barbell rows – heavy singles in 10 min – with 7-10 second pause touching stomach and 5 second eccentric 

4. Scap work 

 
 
Performance:

A. Clean from blocks (below knee) 3RM + 2×3@90% 

B.  Weighted Pullups 8 x 2-3 reps heavy; across  

C.  Running clock  

4 rds  
500m row  
20 GHD situps  
 rest 4 minutes  

4 rds  

500m Row  
20 burpees over the rower  
 rest 4 min  
 
  find 1RM SqT Snatch with 10 second pause in the hole + 10 second pause once at standing completely up