Mon, 020617


Saturday Competition Training 



Weightlifting / Strength: 

A. 12-9-7

UB SqT clean and jerks. Ascending in weight. Rest 3:30 between these sets 

**goal is to move max weight possibly on each 

B. Behind neck Split jerk to heavy single 

C. Back SqT – 85% x max reps x 2 sets ; rest / recover between 

Conditioning:

A. AMRAP 14

40 heavy wall balls 

20 burpees 

10 / 7 muscle ups 

Assistance Work / Training Options:

A. DB / kb SA Seated strict press 5-7 reps x 5 sets each 

B. Crossover symmetry – full 

C. 50 pvc dislocates 

Bike: endurance built out 

8 min at 10 min pace wattage x 2 rest 4:30 between – into 7 min coast / recovery 

1 thought on “Mon, 020617”

  1. Modified workouts because of knee

    A. Snatch Pulls
    B. Weighted Ring dips 5×5, 5×3
    C. amrap 14
    500m ski erg
    30 burpees stepping up without using knee
    7 MU

    2+1/2 MU ????. Ski erg just took long but MU felt good.

    Added on sets of 4 and 5s of MU work

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