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Friday, 9/9/16

8
Sep

Friday, 9/9/16

Training Day

A) Strength:
Every other minute x10 sets
Power clean
Front squat
Hang squat clean
Split jerk
Work from 70% to a tough single if technique is good
B) Conditioning:
10-minute AMRAP
1 Bear complex 95/65lbs
3 Bar-facing burpees
1 Bear complex
6 Bar-facing burpees
1 Bear complex
9 Bar-facing burpees
Etc…12,15,18, Burpees
Note from the Coach;
Bear Complex = Power Clean+Front Squat+S2OVH+Back Squat+S2OVH
C) Extra:
C1) Reverse-grip lat pulldown 3×12
C2) Single-arm DB row 3×8/arm
C3) Straight bar curl 3×6 HEAVY