(NEW CYCLE WK 3 DAY 1)
Wave 1
1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-70% 1RM Power Snatch
1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-70% 1RM Power Snatch
1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-70% 1RM Power Snatch
1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-70% 1RM Power Snatch
1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-70% 1RM Power Snatch
*Rest as needed between sets.
Wave 2
1 Power Snatch @75-85% 1RM Power Snatch
1 Power Snatch @75-85% 1RM Power Snatch
1 Power Snatch @75-85% 1RM Power Snatch
1 Power Snatch @75-85% 1RM Power Snatch
1 Power Snatch @75-85% 1RM Power Snatch
*Rest as needed between sets.
Wave 3
3 Power Clean @80% 1RM Power Clean
2 Power Clean @83-85% 1RM Power Clean
1 Power Clean @88-90% 1RM Power Clean
*Rest as needed between waves.
Pause Front Squat + Front Squat
1 Pause Front Squat + Front Squat @70-73% 1RM Front Squat
1 Pause Front Squat + Front Squat @70-73% 1RM Front Squat
1 Pause Front Squat + Front Squat @75% 1RM Front Squat
1 Pause Front Squat + Front Squat @75% 1RM Front Squat
1 Pause Front Squat + Front Squat @75-80% 1RM Front Squat
1 Pause Front Squat + Front Squat @75-80% 1RM Front Squat
Clean Pull
5 Clean Pulls from Above the Knee @90-95% 1RM Clean
5 Clean Pulls from Above the Knee @90-95% 1RM Clean
5 Clean Pulls from Above the Knee @90-95% 1RM Clean
5 Clean Pulls from Above the Knee @90-95% 1RM Clean
5 Clean Pulls from Above the Knee @90-95% 1RM Clean
*Rest as needed between sets.
**Deadlift the bar up and then go down to the hang above the knee.
***Use straps if needed.
Metcon:
7 Sets
400m Run with Decreasing Rest
After set 1 = 3:00 rest
After set 2 = 2:30 rest
After set 3 = 2:00 rest
After set 4 = 1:30 rest
After set 5 = 1:00 rest
After set 6 = :30 rest
Machine Options:
Row - 500m
Bike Erg - 1000m
Air Bike - 30 Calories
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