Three Day Catch-Up
Monday 13 April
- Warm Up
- 5x Power Snatch + OHS @ 45#
- 5x Power Snatch + OHS @ 65#
- 5x Power Snatch + OHS @ 95#
- Front Squat & Renegade Rows
- 3x Squat @ 230#
- 10x (5x ea. arm) @ 55# DBs
- 3x Squat @ 230#
- 10x (5x ea. arm) @ 55# DBs
- 3x Squat @ 230#
- 10x (5x ea. arm) @ 55# DBs
- 3x Squat @ 230#
- 10x (5x ea. arm) @ 55# DBs
- 3x Squat @ 230#
- 10x (5x ea. arm) @ 55# DBs
- 3x Squat @ 230#
- 10x (5x ea. arm) @ 55# DBs
- 3x Squat @ 230#
- 10x (5x ea. arm) @ 55# DBs
- 3x Squat @ 230#
- 10x (5x ea. arm) @ 55# DBs
- 3x Squat @ 230#
- 10x (5x ea. arm) @ 55# DBs
- 3x Squat @ 230#
- 10x (5x ea. arm) @ 55# DBs
Wednesday 15 April
- Warm Up
- 5x Power Snatch + OHS @ 45#
- 5x Power Snatch + OHS @ 65#
- 5x Power Snatch + OHS @ 95#
- Front Squat & Dumbbell Floor Press
- 9x Squat @ 195#
- 6x Press @ 85# DBs
- 9x Squat @ 195#
- 6x Press @ 85# DBs
- 9x Squat @ 195#
- 6x Press @ 85# DBs
- 9x Squat @ 195#
- 6x Press @ 85# DBs
- Extra Kettlebell Work @ 16kg KB
- 100x 2-handed Swings
- 5×40 (20x ea. arm) Snatches
- 10×10 (5x ea. arm) TGU
- 100x 2-handed Swings
Friday 17 April
- Warm Up
- 5x Power Snatch + OHS @ 45#
- 5x Power Snatch + OHS @ 65#
- 5x Power Snatch + OHS @ 95#
- Front Squat & Chin Ups
- 7x Squat @ 210#
- 10x Chin Up @ BW+10#
- 7x Squat @ 210#
- 10x Chin Up @ BW+10#
- 7x Squat @ 210#
- 10x Chin Up @ BW+10#
- 7x Squat @ 210#
- 8x Chin Up @ BW+10#
- 7x Squat @ 210#
- 6x Chin Up @ BW+10#
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