October 13, 2014 admin

10/13/14

1. 2×2 Back Squat @ 90-100%

2. 4×10-15 Pull Ups, rest :60

3. AMRAP 8mins:

2-4-6-8…
Step Ups
Burpees


Competitor’s Program

1. 12mins: Heavy 3-Rep Power Snatch

2. 3×3 Power Snatch @ 80% of pt 1

3a. 3×3 Pause Snatch Deadlift, rest :60
3b. 3x :45-:60 HS Hold, rest :60

Notes: A) pause 2 seconds above knee.  B) experiment with facing the wall vs back to the wall.

4. For Time:

10-9-8-7-6-5-4-3-2-1: Power Clean 135/95
1-2-3-4-5-6-7-8-9-10: Pull Up

Notes:  10 Cleans, 1 Pull Up, 9 Cleans, 2 Pull Ups …..1 Clean, 10 Pull Ups


“A wise man should have money in his head, but not in his heart.” – Jonathan Swift

Are you a “Hyper-analyzer”?  READ THIS

Leave a Reply

Your email address will not be published. Required fields are marked *