Monday Strength, Squat/Oly
Long session today, during first strength part do the set up for next part for faster transitions.
Warm up
6 min amrap
5 Up-downs (Step Down – Step Up)
5 Reps lunge/squat complex – (Right lunge + Left lunge + Jump squat)
5 Scapula push ups
Strength 8-10min
3 sets of
2 Front squats + 2 Back squat
*Using 1 bar – Perform set of Front squats, rack the weight, and then go right into your set of back squats.
*Weight range is 70-80% of max front squat
Skill/Strength
30 min EMOM + 5 min
1 Squat snatch
*Every 3 min increase weight
*3-6-9-12-15-18-21-24-27, new weight in these lifts
Guys: 2,5-5kg
Girls: 1,5-,2,5kg
If you fail, go back to last successful lift, and stay on that weight until time is up
Then
If you feel up for it do 1-3 more lifts with higher weights in 5 min
L1: Start at 50/35
L2: Start at 40/30kg
L3: Start at 30/20kg
L4: Start at 20/15kg, do 1 power snatch + 1 overhead squat
If you fail, go back to last successful lift, and stay on that weight until time is up
Then
Take additionally 10 min to do 3-5 lifts on weights of your choice