Thursday 15/9/16 adv str wk4

AM

A. 10 minute EMOM:
10m prowler push @ ascending load = 80-98kg

B. 12′ AMRAP:
15m yoke carry @ 150
15 wall balls
15 cal row
15m standing sled pull @60 = 4+15m yoke

6′ rest

Repeat with 15 Cal AAB instead of Row = 4 + 6 wb

PM

A. Power clean + hang clean – 15 x (1+1) @ 65%+ 1RM clean, EMOM (go every minute). Start @ 65%, move up on weight every 3 minutes = 100-125 TNG

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

A. Back squat
A1. 3 x 2 @ AHAFA (aim to beat last week), tempo free, rest 2 minutes before B1 = 155/157/160
A2. 3 x 4 @ 85%+ of A1, tempo free, rest 2 minutes before B2 = 132/134/136

B. Strict deficit HSPU
B1. 3 x 3 @ as deep as possible, tempo 20X1, rest 2 minutes before A2 = 10 inches all
B2. 3 x 6 @ as deep as possible, tempo 11X1, rest 2 minutes before A1 = 2.25″/”/3.5″

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Thursday 15/9/16 adv str wk4

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