June 4th, 2016

A. Every minute, on the minute, for 10 minutes:
Deadlift x 2 reps @65% of 1-RM

*Focus on a tight setup and good speed off the floor

B. Four sets of:
Snatch Pull + Power Snatch off Blocks (from knee height)
*Set 1 – 2 reps @ 50%
*Set 2 – 2 reps @ 60%
*Set 3 – 2 reps @ 70%
*Set 4 – 2 reps @ 70%
Rest as needed

C. Three sets of:
Barbell Front Rack Step Ups x 5 reps/leg
Rest 30 seconds between legs, 90 seconds between sets

*These are forward step ups; height should be just about at the knee

D. Three sets of:
Dumbbell Incline Bench Press x 10 reps @ 20X1
Rest 2 minutes

*You’ll have to set up a bench on another bench (or box) to make this happen at our place.

+
20 Second Ski Erg @93%
40 Second Rest
20 Second Row @93%
40 Second Rest
20 Second Run @ 93%
40 Second Rest
20 Second Ball Slam @ 93%
100 Second Rest
x 4-5 sets

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4 Comments

  1. A. 275
    B. 105, 125, 145, 145
    Didn’t feel particularly fast with these today
    C. 135 knee height
    D. 50lb
    +
    109m, 129m, 100m, 11/40lb
    115m, 121m, 100m, 11
    121m, 132m, 100m, 12
    120m, 134m, 100m, 12
    120m, 128m, 100m, 12

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    Reply

  2. A. 265
    B. 115-155
    C. 115/125/135
    D. 50/60/60
    E. 8-9 cals/set
    9-10 cals/set
    100m
    13 slams @ 40#/set

    -lingering left hip issue that is still bothering me, but aside from that felt very good today. Deadlifts felt smooth and snatches felt fast. Conditioning piece felt good. Much heat, very sweat. Solid transition week. See ya’ll Monday!

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    Reply

  3. A. 225 felt fast
    B. Snatching at 95-105-125-135
    C. Did these at 115.
    D. Done at 40# a DB
    E. Did 5 sets.
    Ski 7-8 cals
    Row 10 cals
    Run, fast AF
    Ball slams 12 at 40#

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    Reply

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