September 24th, 2016

Crossover Activation
GHD Sit-ups x 15 x 2
Front Body Line Drill x 20 sec x 2
Bottom of Pistol Hold off Box x 20 sec x 2

A. German Power Snatch (pause @ 1” off floor, top of knee, power position, power catch, bottom of squat, parallel) – 50%x2; 60%x2; 70%x2x6 (% based off of PS)
B. Deadlift; 70% x 2 reps OTM x 8

Assistance Work
Straight Bar Curls x 10 x 3
Banded Tricep Extensions x 10 x 3
Reverse Snow Angels x 10 x 3

Running Work
100 Meter @moderate
200 Meter @hard
50 Meter Walk
x 6-8 (depending on time)


One Comment

  1. Congrats to Cooper & Jake on a great comp finish!

    Warm up done.
    A. 63/73/85. These felt pretty good, better as I went along.
    B. skipped deadlifting for time and getting back to feel better

    Assistance Work done.
    6 sets. Timed second set at 1:45.
    It was definitely a push to only take 50m restwalk.

    Liked by 2 people


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