Tuesday 1.19.16
FOUNDATIONS
A. 15 minutes to find heavy set of 10 deadlifts
B. 12 min AMRAP, alternating rounds with a partner:
14 single jump ropes
7 box jumps/steps
5 deadifts
GPP
A. 15 minutes to find a heavy set of 7 deadlifts
B. 12 min AMRAP, alternating rounds with a partner:
20 double unders
10 box jumps (24/20") (comp: 30/24")
5 deadlifts (275/185#) (comp: 315/205#)
COMPETITION EXTRA PROGRAMMING
Technique work:
4 sets of:
5 sec clean pull to mid thigh + hang power clean (mid thigh) + hang clean (below knee) + split jerk with 2 sec pause in dip and receiving position
(Pre GPP)
A. Every 2 min for 18 minutes:
perform 1, 3 position clean and jerk (3 pos clean = high hang clean + hang clean + clean)
loads should be by %: 60/70/75/70/75/80/75/80/85
(post GPP)
3 sets of:
15-20 reverse snow angels
15-20 BB hip thrusts
ENDURANCE
21-15-9-15-21
DB push press (35/25#)
Russian KBS (as heavy as possible)
*run full gym gasser between sets