Thursday 1/9/16 adv str wk 2

AM

A. 30 minute EMOM, rotating minutes
(1) – Yoke carry – Build to a heavy 15m carry, start moderate weight (1.75 – 2 x BW) + add load each minute if form still good = 190-260kg
(2) – Standing arm over arm sled pull – Build to a heavy 10m continuous pull, start light weight + add load each minute if form still good = 50-90 TOO LIGHT
(3) – REST (add load on yoke and sled)

A. 10 minute EMOM:
1 Log clean + 1 push press OR 1 push jerk @ same weight as previous week OR go by feel (if didn’t do session last week) = 26kg log + 70×2/72.5×2/75×2/77.5×2/80×2.

PM

A. Slow pull power clean – 15 x 1 @ 65%+ 1RM clean, 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 = 88 – 120×3

B. 3-position snatch (snatch + hang snatch above knee + high hang snatch) – build to a heavy single (1+1+1) for the day = 105 (110×2)

2. Strength
Perform A and B together, alternating for 3 sets (1 set each of A1 – B1 – A2 – B2 THEN a 2nd set each of A1 – B1 – A2 – B2 THEN a 3rd set each of A1 – B1 – A2 – B2)
A. Back squat
A1. 3 x 3 @ AHAFA, tempo free, rest 2 minutes before B1 = 140/143/145
A2. 3 x 5 @ 87.5-92.5% of A1, tempo free, rest 2 minutes before B2 = 128/132/134

B. Strict (weighted) dip
B1. 3 x 3 @ AHAFA, tempo 20X1, rest 2 minutes before A2 = 42.5 all
B2. 3 x 5 @ AHAFA, tempo 11X1, rest 2 minutes before A1 = 34.5 all

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Thursday 1/9/16 adv str wk 2

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