Monday 2014.08.25

August 25, 2014

Strength

Squat

AHAP (for sets 5-10) –
10×2 Belt Squat

5kgx2, 25×2, 45×2, 45×2, 45×2, 50×2, 50×2, 50×2, 50×2, 50×2, 50×2.

Deadlift

10×2 Deadlift @ 50% + band

135#+ skinny blue bands.

Clean & Jerk

6×1 Hang Clean above knee @ 80%
CC 15kg, 35, 45, 55, 65, 65, 65, 65, 65, 65.

Snatch

6×1 Hang Snatch above knee @ 80%

15kg, 35, 45, 50, 55, 55, 55, 55, 55, 55.

Gymnasticals

4x30s Jess Weirdo Plank Hold
6x15s L-Sit on p-bars.

Every 0:30 for 10 mins —
1 false grip negative pull-up on 30
1 bar dip on 0

Evolution

For Time –
10 C&J 95/65
5 MU [transitions, sitting under low rings]
10 C&J 115/75
5 MU [transitions, sitting under low rings]
10 C&J 135/95
5 MU [transitions, sitting under low rings]
10 C&J 155/115
5 MU [transitions, sitting under low rings]

7:30.

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