October 9, 2013

Comp prep day 1

GO HENDO!!!

STRENGTH:

Front Squat

3@75%,

2@80%,

1@85%

3@80%,

2@85%,

1@90%

WOD: 

AMRAP 7 minutes

5 Barbell Burpees

5 Deadlifts

(155/115) (225/155)

20 Double-unders

Supplemental Performance Training:

Snatch Complex:

(Power Snatch+Overhead Squat+Snatch)

2 sets of 2 reps @70% (drop between reps)

3 sets of 1 rep @75%

 –

Overhead Squat

3 sets of 5 reps @85%

*% based on 3RM

5 sets of 7-10 reps:

Bent over barbell rows

*Isolate shoulders, don’t use body.

Phone: (714) 630-7793
3010 E La Palma Ave, Anaheim, CA 92806