Sat Sep 27

Train/Move
28 Min EMOM:

  • 14/11 Cal Echo Bike

  • 10 Thrusters @ 95/65

  • 15/12 Cal Row

  • 10-15 Knees-to-elbows

Warm-up
3 Min Echo Bike, THEN:
3 Sets:
10 Wide Stance Air Squats
5 Inchworms
15/15 Side Plank Hip Touches

Strength
Tempo Back Squats (3s descent):
1 x 3 @ 62%, 1 x 3 @ 67%, 1 x 3 @ 72%

Stimulus

Strength: take 3s to get to the bottom of the squat, no pause, stand quickly

Train/Move: adjust reps and weights to allow for completion of the work with 10-15s to the end of the minute. Knees-to-elbows are challenging to do well, raise knees as high as you can without bending the elbows if possible

Saturday Weightlifting

High Hang Power Snatches: 3 x 2 @ 60%

Power Snatches: 3 x 2 @ 70%, 3 x 1 @ 72%

Snatch Balance + Overhead Squat: 2 (3 + 2) @ 85%, 3 (2 + 1) @ 90%

Clean Pull + Hang Power Clean + Power Clean: 2 @ 75%, 3 @ 80%

Clean Pull + Power Clean: 3 ( 3 + 2 ) @ 85%

Pause Front Squat: 2 x 5 @ 76%, 5 x 2 @ 80%

Jason TrinhComment