Better Sam

Strength

Deadlift

AHAP (for sets 5-10) –
10×2 Sumo DL

60kgx2, 70×2, 80×2, 85×2, 90×2, 95×2, 95×2, 90×2, 90×2, 90×2.

Squat

10×2 Wide Stance Front Squat on box below parallel @ 50% + band

5x2x40kg + red bands; 5x2x45kg + red bands.

Clean & Jerk

6×3 Clean @ 60%

50kg.

Snatch

6×1 Snatch from high block, 1 OH Squat @ 60%

40kg.

Interspersed Gymnasticals

6×3 Pull-Ups
6×3 Dips
6×8 Reverse Curls
6×8 Stick Wrist Rotation Thingies, each arm
(Alternating pull-ups+curls / dips+rotations after each lifting set.)

Evolution

In 5 minutes –
7 Snatches 135/75 95
5 Snatches 155/95 115
AMRAP Snatches 185/135

0 at 135.

This entry was posted on September 11, 2014 at 6:19 pm and is filed under Workout Log.