Saturday, 22 November 2014

WARM UP (15 minutes total)
A) 3 rounds, but no more than 8 minutes:
   2. Weighted Pistols x 5 (each leg; choose weight and method)
   3. Glute Ham Raises x 5
B) 7 minutes:  Dynamic Warm Up.

STRENGTH
Deadlift:  4x1 @ 90% or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time, you must lower the weight to something manageable with which you can finish your four heavy singles.

WEIGHTLIFTING
Snatch:  4x1 @ 90% or more
• Work up to 85-90% and evaluate whether it’s a day where you hit all four singles near 90% or a day where you climb closer to 100%.  If you miss, you must lower the weight to something you have hit.  If you miss a second time, you must lower the weight to something manageable with which you can finish your four heavy singles.

CONDITIONING
5 rounds for time:
10 Thrusters, 96/65#