January 7th, 2017

Barbell
A. Snatch Pull from High Blocks (mid-thigh) + Snatch; 50%x2; 60%x2; 70%x2; 80%x2
*Pull+Snatch+Pull+Snatch = 2 reps
B. Paused Split Jerk (2-second hold in dip) + Split Jerk; 60%x1+1; 70%x1+1; 80%x1+1
C. Deadlift; 65%x3 reps OTM x 10 minutes

Skill Work
3 sets of:
Barbell TGU x 1 rep/arm
Heavy Zercher Carry x 50ft
L-Sit x 20-30 seconds

Conditioning
1 minute bike @70%
1 minute bike @80%
1 minute bike @90%
1 minute bike @ very easy
x 4-5 sets

*keep consistent RPMs for your % piece; focus here is breathing and recovery during the 1 minute

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4 Comments

  1. Barbell
    A. 63/73/84/96
    B. 105/123/140
    C. 178. This was a bit challenging by the 10th minute.

    Skill Work: skipped – trying to fly through stuff (and make up Fri. strength) before i got stuck in too much snow.

    Conditioning:
    Done. Tried to keep RPMs at 53-54/55-56/57-58 for all 4 rounds. Legs definitely tired after the bike. Just had to mentally break this down into 30 second intervals to convince myself to keep going.

    Liked by 2 people

    Reply

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