Saturday 17/9/16 adv str wk4

AM
A. Snatch power jerk + overhead squat – 9 x (2+3) @ 65%+ 1RM OHS, go every 90 seconds. Start @ 65%, move up on weight every 1 to 2 sets if moving well on all lifts, otherwise stay with the same weight = 80-110

B. Snatch – Build up to your 8th barbell load on part C (e.g. 105kg (225lbs))
C1. CFG Regionals 2012 #5 – EMOM ascending snatch ladder with 20 DU buy-in
Every minute on the minute, move up on weight each minute
20 double unders + 1 snatch @ (weights below)
= 70-115

REST 5 minutes

C2. Repeat the ladder from beginning but without double unders
=70-115

PM
A. Front squat w/ pause
A1. Build to a heavy triple (3) for the day, rest 3 – 4 minutes between sets = 135 PB
A2. Back off sets – 3 x 3 @ 85+% A1, rest 3 minutes between sets. Start @ 85% of A1, add load on each set
B. Alternate
B1. Bench press – 3 x 10 @ 70%+ (AHAFA), rest 2 minutes before B2 = all 100
B2. Barbell bent over row (supinated grip) – 3 x 10 @ AHAFA, rest 2 minutes before B1 = all 85
C. Rotate through
C1. Standing single arm DB press – 3 x 12/side @ AHAFA, rest 1 minute before C2 = 24/24/18×10 neutral grip loaded scap
C2. Single leg deadlift – 3 x 12/side @ AHAFA, rest 1 minute before C3 – did not do (hammies shot)
C3. Band pull apart series – 3 x 5 / movement (40 reps per set), rest 1 minute before C1 = done

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Saturday 17/9/16 adv str wk4

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