Better Sam

Ariel’s Torture Chamber

Warm-up
50 Bar Facing Burpees
Nice comfortable pace for the 50 reps, if it feels good after 30 then turn it up.

Slow

1 Snatch Pull + 2 Below The Knee Squat Snatches (4 sets: 65%, 70%, 75%, 80%, of 1-RM Snatch)

15kg, 35, 40, 43, 46, 49.
Not full squat (more like half — knee still kind of explode-y)

Snatch Balance (4 Sets to Find a 3RM)

20kgx3, 40×3, 50×3, 55×1/F, 55×3.
Also not full squat.

Metcon
Four sets for max reps of:
30 sec of Power Cleans @ 60% of 1RM Clean
Rest 90 seconds

12/13/13/13 – 51 @45kg

Metcon
Every minute, on the minute, for 10 minutes:
Odd Minutes – 20 Wall Ball Shots — half squat 14# to 10′
Even Minutes – 10 5 Chest-to-Bar Pull-Ups — let’s say attempts since I missed my chest on about 2/5 every round.

This entry was posted on January 12, 2015 at 11:15 pm and is filed under Workout Log.