Strength focus: Push Press (based upon your 1RM) 5 x 30% (warm-up set) 5 x 40% (warm-up set) 3 x 45% (warm-up set) 5 x 55% (1st working set) 3 x 65% (2nd working set) 1+ 70% (to failure)
Then:
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20 minutes to establish your 1RM Deadlift 5 rounds of: 9 Pistols 9 Ring Dips 9 Thrusters 115/75 For Time: 400 M run 15 stones to shoulder 140/90 400 M run 10 stones to shoulder 140/90 400 M run 5 stones to shoulder 140/90 400 M run 3 Rounds for Time: 10 Squat Clean & Jerk 135/95 20 Wallball 20/14
Smolov Squat Cycle #2 Then: For Time: KB Snatch Right Hand 53/35 KB Snatch Left Hand 53/35 KB Swings - Russian (eye level) Strength focus: Push Press (based upon your 1RM) 5 x 35% (warm-up set) 5 x 45% (warm-up set) 3 x 50% (warm-up set) 3 x 60% (1st working set) 3 x 70% (2nd working set) 3+ 75% (to failure)
Then: 15 minutes to establish your 1RM Turkish get-up - each arm Then: 15-Bench Press (Men at bodyweight; women at 75% bodyweight) 15-Pull Ups
If they complete 3 rounds (90 reps) before the time limit then they earn another 4 minutes. If they complete 6 rounds (180 reps) before the end of the 2nd 4 minute period then they earn another 4 minutes and so on... "DT" Smolov Squat Cycle #1
4 x 9 @ 70% of your 1RM back squat Then: 12 minute AMRAP of: 10 snatches 115/75 20 sit-ups 30 double-unders Count total reps for score Strength focus: Push Press based upon your last 1RM 5x50% (warm-up set) 3x60% (warm-up set) 5x75% (1st working set) 5x80% (2nd working set) Max reps x 85% (3rd working set to failure)
Count total reps for score |
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