Thursday 8/9/16 adv str wk3

AM

8 rounds for time
4 squat snatches @ 80kg = all TNG UB no fails
8 lateral burpees over the bar
16 cal assault bike
= 16.22

PM

A. 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 = 110-135×3

B. Snatch) – build to a heavy double (2) for the day = 110 (missed 115)

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 2 @ AHAFA (aim to beat last week), tempo free, rest 2 minutes before B1
= 150/152/154
A2. 3 x 5 @ 87.5-92.5% of A1, tempo free, rest 2 minutes before B2
= 137/137/138
B. Strict (weighted) dip
B1. 3 x 2 @ AHAFA (aim to beat last week), tempo 20X1, rest 2 minutes before A2
= 48/48/50.5
B2. 3 x 5 @ AHAFA, tempo 11X1, rest 2 minutes before A1
= 28/28/28

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Thursday 8/9/16 adv str wk3

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