Monday, July 31, 2017

Monday 73117

MONDAY 73117
Weightlifting
Snatch from Blocks below knee: Snatch pull + Snatch
Snatch from Blocks below knee: Snatch pull + Snatch
A) Snatch from the Blocks below the knee: Snatch pull + Snatch: Work to max triple for the day
Weightlifting
Front Squat
B) FS: APRE - 4/4 weeks - Last week! Set 1-50% of predicted 3rm/6 reps Set 2-75% of predicted 3rm/3 reps Set 3-Max Reps of predicted 3rm Set 4-Max Reps at Adjusted weight dependent on reps in set 3 as below Weight Change Based on Reps in set 3 Reps - Weight Change 1-2 - Decrease 5-10# 3-4 - No change 5-6 - Increase 5-10# 7+ - Increase 10-15#
Gymnastics
handstand (5 x 30)
handstand
Skill

A) 5 min. EMOM - 30 HS march steps w/ feet on wall
Metcon
Metcon (AMRAP - Rounds and Reps)
Conditioning

10 min. AMRAP -25 C2B pullups -50ft. lunge steps w/ dbs in front rack (50/35) -25/20 cals rowing

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