O-Lift
Work up to your 1 rep max snatch for the day
then 7x2 @ 85% of that number
Jerk Balance- 10x2 go as heavy as possible http://www.catalystathletics.com/exercises/exercise.php?exerciseID=193
Sots Press(clean) 6x4 as heavy as possible http://www.catalystathletics.com/exercises/exercise.php?exerciseID=209
Strength- We will be doing a heavy squat program for the next 6 weeks(SQUATS EVERYDAY!)
Make sure you are getting 1.5 times your body weight in protein each day, taking your fish oil, and getting enough sleep!
5 Sets of 10 touch and go deads @ 88% of last weeks 10 rep max (rest 2-3 min between sets)
High Bar Back Squat 6x2 @80%
Wod- For Time-
"Amanda"
9-7-5
MU
Squat Snatch 135/95
PR TIME!!!!!!!!!!!!!!!!!!!!
Looks like I picked the wrong 6 weeks to quit sniffing glue.
ReplyDeleteO-Lift
ReplyDeleteMax Full Squat Snatch for the day - 155
7x2 @ 135
Jerk Balance x5x2 @ 185
Sots Press (clean) 1x4 @ 65, 75, 85, 95, 105 & 1x3 @ 115 (failed last rep)
Strength - 5 sets touch and go DL (235, 255, 275, 295, 305)