Monday 30/04/18
4 x 9 Back Squat @ 70% Of 1RM 4 x Max Reps Strict Press (Target: Accrue At Least 40 Reps Total) Then
4 x 9 Back Squat @ 70% Of 1RM 4 x Max Reps Strict Press (Target: Accrue At Least 40 Reps Total) Then
3 Rounds – 800m Slow Jog – 400m Moderate Run – 200m Fast Run – 100m Slow Walk Recovery – 100m Sprint **Full Recovery
Saturday Work To 1 Rep Max Power Snatch And 1 Rep Max Squat Snatch Choose 1 Skill To Work On Between Sets Then
10-10-10 Bench Press 10-10-10 Back Rack Step Lunge Between Sets Then 10 Rounds – 10 Wall Balls – 150m Sprint Row
“Tama” For Time – 800m Single Arm Barbell Farmer’s Carry @ 45/35lbs – 31 Toes To Bar – 31 Push Ups – 31 Front
5 x 3 Strict Press 5 x 10 Ring Rows Between Sets Then 7 Rounds – 7 Box Jumps @ 30”/24” –
3 x 5 Back Squat Movement Prep./Practice For Workout Between Sets Then 25 Minute Partner AMRAP Each Partner Completes (All 3
Morning Session 20 Minute Partner AMRAP – Hill Sprints **Alternate Work/Rest Or Afternoon Session For Time 10,9,8,7,6,5,4,3,2,1 – Run x
Every 90sec For 10 Rounds Perform 1 Of The Complex: – 1 Power Clean – 2 Front Squats Then 3 Rounds – 10