Monday, 091916

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Tasia – 280# Front Squat
Competition:

A. after your general warmup and at least 5-7 min of dynamic work . . .  

5 rds  

:15-:20 sprint on assault bike   

:15-:20 belly to wall hs hold with some inverted scap squeezes  

5 strict pullups (add little weight per round after first) 

6 GHD Situps  

5 GHD Back Extensions, slow and controlled 

B. 5 x 8-10 Strict HSPU; rest accordingly. Athlete chooses height or weight. Treat as strength set  

rest 

C. 4 rds @85%  

400m Run  

60’ yoke walk (heavy) 

15/12 cal bike  

8 hang power cleans 185/118 

D. Power clean + front Squat + Jerk; 7 x 1 @ 70-75%ish; prep body for later 
 pm: 

A. Split jerk up to 3RM +2×3@90% 

B. Strict Press – 3RM + 2×3@90 

**realize A&B are also relative to the am session. Note how body reacted to this.  

C. Back SqT – 3RM + 2×3@90% 

D. 14 min row :30 hard :30 easy 

Performance:

A. Split jerk up to 3RM +2×3@90% 

B.  5 x 8-10 Strict HSPU; rest accordingly. Athlete chooses height or weight. Treat as strength set  

C. Back SqT – 3RM + 2×3@90% 
D. 4 rds @85%  

400m Run  
60’ yoke walk (heavy) 
15/12 cal bike  
8 hang power cleans 185/118