Monday 26/9/16 adv str wk5

AM
B. For QUALITY
10 down to 1 power snatch @ 50% 1RM power snatch = 56KG
5 cal assault bike (or 5 burpees if no AB)
10 down to 1 toes to bar
5 cal assault bike (or 5 burpees if no AB)
10 down to 1 pistol, alternating (reps either: per side or total depending on your ability) = 20-18-16…2
5 cal assault bike (or 5 burpees if no AB)
= 24.11

PM
A. Power snatch + 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 = 80-95×6

B. Clean and jerk – build to a heavy single (1+1) for the day = 120 – felt tired.

2. Strength
Perform A and B together, alternating for 2 waves (1 set each of A1 – B1 – A2 – B2 – A3 – B3 THEN a second set each of A1 – B1 – A2 – B2 – A3 – B3).
A. Back squat, tempo free
A1. 2 x 5 @ 77.5-82.5%, rest 2 minutes before B1 = 135/135
A2. 2 x 4 @ 82.5-87.5%, rest 2 minutes before B2 = 140/143
A3. 2 x 3 @ 87.5-92.5%, rest 2 minutes before B3 = 145/150
B. Strict (weighted) chest to bar pull up – Did C2RING
B1. 2 x 5, rest 2 minutes before A2 = BW/”
B2. 2 x 4, rest 2 minutes before A3 = 2.5/”
B3. 2 x 3, rest 2 minutes before A1 = 5/”

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Monday 26/9/16 adv str wk5

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