Wed, 091416

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Reed with 330# SqT Pr.  15lb pr 

Competition 

am: 

A. Split Jerk 3×3 within 10% of 3RM  

B. Push press 3×3 within 10% of 3RM 

D. Front SqT – 1RM with 3 second pause +3×3 @85% no pause  

E. Bike Sprints :20 sprint x 6; rest 2 min  
 pm: 

A. SqT Snatch; EMOM x 10-12 min x 2 reps at 60-65% of your 1RM SqT Snatch ; speed work is focus. Have the % you attack today, line up with that  

B. Run Work  

Every 3 ; run 400m @ :15 slower than your fastest 400m x 4-5 runs rest 5 min after last  

then run 3 x 800m; resting 1:30 between at 70-80% efforts; focusing on your breathing and running technique 

C. TGU (kb) – 24 reps alternating; reasonable weight, ascending to heavier KB  

D. 10 min of Scap Work minimum  
 

Performance:  

A. SqT Snatch; EMOM x 10-12 min x 2-3 reps at 60-65% of your 1RM SqT Snatch ; speed work is focus. Have the % you attack today, line up with that  

B. Front SqT – 1RM with 3 second pause +3×3 @85% no pause  

C. Run Work  

 

Every 3 ; run 400m @ :15 slower than your fastest 400m x 4-5 runs rest 5 min after last  

then run 3 x 800m; resting 1:30 between at 70-80% efforts; focusing on your breathing and running technique