Wednesday 7.15.15

Essentials:
A.
4 Sets
Hip Thrusts x 4 reps @ 120% of your 10rm
On the 2:30min Marks

B.
4 Sets
Single Leg DB or KB RDL x 5 reps per leg
On the 2:30min Mark
or
A.D.A.P.T. Programing

C.
For Time:
Deadlift x 30 reps 75%

Fitness:
A.
4 Sets
Tempo Hang Power Snatch From Below Knee x 4 reps
Lower Bar from hip to below knee is 5sec
Pulling bar to Power position or Hip is 5 sec
From Hip to over head is exploid
On the 2:30min Marks

B.
4 Sets
Single Leg DB or KB RDL x 5 reps per leg
On the 2:30min Mark
or
A.D.A.P.T. Programing

C.
For Time:
Power Snatch x 30 reps 80%

Performance:
A.
5 Sets
Hang Power Clean From Above Knee+Hang Power Clean from below Knee+Power Clean x 1+1+1 reps
On the 2:30min Marks

B.
20 Sets
Deficit Speed Deadlift x 1 rep 65% of Deadlift
On the 30sec Marks

C.
For Time:
Power Snatch x 30 reps 165/115
+
Competitor Session 2:
A.
3 Sets
Reverse Hyper x 6 reps @90% of 3rm Back Squat
Rest 2min

B.
3 Sets
Pin Pulls from Knee x 3 reps
Rest 3min