Wednesday 2014.07.02

July 2, 2014

Tuesday Make-Up

Strength

Snatch
5×2 @ 70-80% — 20kgx2, 30×2, 40×2, 45×2, 50×2, 50×2, 52.5×5, 52.5×1/F, 52.5×1/F, 52.5×2, 55×2 (a bit power snatchy)

Snatch Pull
4×4 AHAP — 60kgx4, 60×4, 62.5×4, 65×4.

Squat
1×15 @ 60% — 55kg
1×12 @ 70% — 65kg
1×6 @ 80% — 75kg
1×3 @ 90% — 85kg
1:00 Airdyne; 1:00 Rest between sets — 8, 11, 11, 12 cals.

Evolution

Power Endurance Cycle
3 sets:
3 rounds for time –
6 OH Squat 95/135 [42.5kg]
6 Burpee Broad Jump, 3-2-1 ballistic mat lengths
1 Rope Sled Pull (full length) 115/185 6-4-2 Kipping Rope Pull-ups
Rest 2:00

Approx — 11:45, 10:00, 6:45 (32:30)

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