Monday 29/8/16 adv str wk 2

AM

A. Back squat
A1. 2 x 10, rest 2 minutes before B1 = 115/120
A2. 2 x 8, rest 2 minutes before B2 = 120/125
A3. 2 x 6, rest 2 minutes before B3 = 125/130
Note. For the 1st wave choose a load that allows you to do 2 more reps than the set requires (eg. 14, 12, 10 reps). For the 2nd wave aim to match or beat your 1st wave.
B. Strict (weighted) chest to bar pull up
B1. 2 x 5, rest 2 minutes before A2 = 2.5/5
B2. 2 x 4, rest 2 minutes before A3 = 5/7.5
B3. 2 x 3, rest 2 minutes before A1 = 7.5/10
Options. Strict weighted chest to bar pull up → Strict chest to bar pull up → Strict pull up. You can change the option within and/or between sets as needed.
C. (Optional finisher, while cleaning up)
C1. Strict chin up – 1 x AMAP – 2 = 16

PM

A. Snatch pull + snatch – 15 x 1+1 @ 65%+ 1RM snatch, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes if moving well on all lifts, otherwise stay with the same weight. = 80 – 100 (+1 @105)
Note. Use this as an opportunity for deliberate practise: Film each lift, review quickly during the rest and decide one thing you are going to improve for next lift (e.g. keeping bar closer, faster under, better setup etc.)
B. Clean and jerk – build to a heavy double (2 x 1+1) for the day = 130 (missed 135)

Conditioning:
3 rounds for time
10 muscle ups = UB/UB/7+3
14 overhead squats @ 60kg
21 cal row
= 8.56

REST 15 MINUTES

B. 3 rounds for time
10 squat cleans @ 92.5kg
30 GHD sit-ups
60 double unders
= 10.56

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Monday 29/8/16 adv str wk 2

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