3 Rounds for Max Reps

3 Rounds for Max Reps


STRENGTH:
Front Squat
1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
1 Max Effort Set @ 40%

CONDITIONING:
3 Rounds for Max Reps...
1 Min Max Rep Wall Balls
1 Min Max Rep C2B Pull Ups
1 Min Max Rep Double Unders
1 Min Max Rep Alt Pistols (Box Pistols or Jumping Squats)
1 Min Rest

DAILY CHALLENGE:
Toes to Bar Practice

MOBILITY:
Calves on Post, Child's Pose

COMPETITOR PROGRAMMING:
Back Squat:
1 x 10 @ 60%
1 x 8 @ 65%
1 x 8 @ 70%
1 x 8 @ 75%

Power Snatch + 2 Snatches
2 @ 70%
3 @ 75%

Split Jerk
3 x 5 @ 75%


2 comments (Add your own)

1. Jason Greenwood wrote:
STRENGTH:
Front Squat
1 x 5 @ 60%, 1 x 5 @ 65%, 2 x 5 @ 70%
1 Max Effort Set @ 40%
95, 105, 115, 115, 155x9
CONDITIONING:
3 Rounds for Max Reps...
1 Min Max Rep Wall Balls
1 Min Max Rep C2B Pull Ups
1 Min Max Rep Double Unders
1 Min Max Rep Alt Pistols (Box Pistols or Jumping Squats)
1 Min Rest
68, 52, 54
DAILY CHALLENGE:
Toes to Bar Practice

Mon, January 20, 2014 @ 7:11 PM

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