Saturday, 071418

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Steph, 215# PR

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Strength phase:

A. Snatch – 10 singles between 80-93%

B. Power clean + push jerk : every :30 x 15 minutes x 1 rep. @77-85% of your 1 rep PC + PJ

C. Bottoms up front squat – w/ chains of bands to 3RM for day

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All:

A. Snatch + hang snatch + ohs ; every :90 x 9-12 sets

B1. Deadlift 5-5-5-5

B2: strict hspu (-2) 3/1” deficit

C. Running clock

6 min clock

30/25 cal bike

30 Ghd sit-ups

Amrap db step overs 50/35’s

Rest 6 min

6 min clock

30/25 cal bike

3 Legless rope climbs

25 t2b

Amrap db snatch 100/70’s

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Running:

Track

1. Warm Up

– 800 easy

– 800 as hard straights – easy turns

– 4 x 50 build on an easy walk back

2. Main Set 1

– 12 x 100m on a minute. Once you finish turn and jog back to the start. The next repeat goes on the minute. (Masters 8-10 x 100m)

3. Main Set 2

– 1200 at a moderate to low hard effort(Masters 800)

3. Cool Down

– 600-800m easy

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