Better Sam

New Competition Program
Phase 1, Week 3

AM Session
Conditioning
3 Rounds:
10 Minute Bike, easy pace
2 Minute Walk/Rest

Biked outside for a while instead.
9.3 miles; 45:30.

PM Session
Weightlifting
Snatch Pull + No Hook No Touch No Feet Snatch + Eccentric
78×2, 78×2, 78×2, 78×2, 78lbsx2.
All power snatches.

Clean Pull + No Hook No Touch No Feet Clean + Eccentric
108×2, 108×2, 108×2, 108×2, 108lbsx2.
All power cleans.

Back Squat
45×8, 95×8, 115×8, 120×8.
Shallow.

Front Squat
95×5, 95×5, 95×5.
Shallow.

Gymnastics
Bar Dips
EMOM for 7 minutes:
Max Reps
2, 2, 2, 2, 1, 1, 1.

Pull-Ups
Random Singles
1, 1, 1, 1, 1, 1, 1.

Train2Train
4x50m Waiter Walk, 16kg, each side
4×20 Russian Twist, 10#
3×12 Cuban Rotation, 2×5#

This entry was posted on September 2, 2016 at 7:22 pm and is filed under Workout Log.