Thursday, October 2, 2014

A. 2 Hang Power Snatch plus 1 OHS x 2 reps x 5 sets. All sets at 73 to 78% of your max. Note, this is up from last week's 70 to 75% of your max.

Beginners - simply add weight if your coach tells you to!

COACHES - MOST FOLKS SHOULD BE ENCOURAGED TO LIFT AT THE TOP END OF 78%. ONLY SUPER ADVANCED LIFTERS WILL BE CLOSER TO 73%.

B. AMRAP in 3 minutes:
thrusters x 7 65/95 lbs
kipping pull ups x 7
burpees x 7
Rest 1 minute.
3 sets

I know the numbers seem low but the idea for this one is to push hard and not stop.  You need to do this unbroken to get the right dose response.

C1. trap 3 raises x 8 reps with 5 sec hold at the top. x 3 sets
C2. weighted lumbar extensions x 10 reps with 30 sec hold on last rep x 3 sets