Thursday 25/8/16 advanced str wk 1

AM
1. Weightlifting
A. Hang power clean (above knee) – 15 x 1 @ 65%+ 1RM clean, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes = 90/100/110/120/125

B. Snatch – build to a heavy triple (3) for the day = 103 w/straps hands torn

2. Strength
Perform A and B together, alternating for 3 sets (A1 – B1 – A2 – B2 THEN A1 – B1 – A2 – B2 THEN A1 – B1 – A2 – B2)
A. Back squat
A1. 3 x 3 @ AHAFA, tempo free, rest 2 minutes before B1 = 135/135/137
A2. 3 x 6 @ 85-90% of A1, tempo free, rest 2 minutes before B2 = 122/122/123
B. Strict (weighted) dip
B1. 3 x 3 @ AHAFA, tempo 20X1, rest 2 minutes before A2 = 40/40/40
B2. 3 x 6 @ AHAFA, tempo 11X1, rest 2 minutes before A1 = 32/32/32

PM

STRENGTH
A. In 20 minutes, work up to a heavy set of
1 Log Clean + shoulder to overhead complex (shoulder press (SP) + push press (PP) + push jerk (PJ) + split Jerk (SJ))= 106 (26kg log + 80kg)

CONSISTENCY
B. 10 minute EMOM:
1 Log Clean + 1 Push Jerk @ 90% A. = 95kg

CONDITIONING
C. 12 minute AMRAP
5 squat cleans @ BW (bodyweight)
10m farmers walk @ BW per hand
15/10 calorie AB
10m farmers walk @ BW per hand
= done

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Thursday 25/8/16 advanced str wk 1

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