(NEW CYCLE WK 5 DAY 1)
5 Power Snatch + 1 Pause Overhead Squat @70-75% 1 RM Power Snatch
3 Power Snatch + 1 Pause Overhead Squat @75-80% 1 RM Power Snatch
1 Power Snatch + 1 Pause Overhead Squat @80-85% 1 RM Power Snatch
5 Power Snatch + 1 Pause Overhead Squat @75-80% 1 RM Power Snatch
3 Power Snatch + 1 Pause Overhead Squat @80-85% 1 RM Power Snatch
1 Power Snatch + 1 Pause Overhead Squat @85-90+% 1 RM Power Snatch
*Power Snatch all done as singles. After last Power Snatch of each set 1 Overhead Squat with a 3 second pause at the bottom.
**Rest as needed between sets.
Tempo Front Squat + 1 1/4 Front Squat + Front Squat
1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
1 Tempo Front Squat + 1 1¼ Front Squat + 1 Front Squat @6-7.5/10 RPE
*Tempo is 5311 (5 seconds down, 3 second pause, 1 second up and 1 second pause before next rep)
**Rest as needed between sets.
6 Sets
1 Front Squat
*Start at 80% 1RM Front Squat and build up..
Metcon: 4 Min cap each set
2 Sets:
30/24 Calorie Row
23/18 Cal Bike or 18/14 Echo
-rest 1:1-
2 Rounds
15/12 Calorie Row
11/9 Cal Bike or 9/7 echo
-rest 1:1-
3 Rounds
10/8 Calorie Row
8/6 Cal Bike or 6/5 Cal Echo bike
-rest 1:1 b/t sets-
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