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Monday 11/21/16

Fitness – Workout of the Day

1. Back Squat – 5 reps – Every 90 sec X 5 sets – Hold 100% of weight from last week for all 5 sets.

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AMRAP 12 mins

6 Front Squat – 115/75

12 Ab mat Sit-ups

18 Box Jump-overs – 24/20

 

Performance – Workout of the Day

1. Back Squat – 5 reps – Every 90 sec X 5 sets – Hold 100% of weight from last week for all 5 sets.

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AMRAP 12 mins

6 Squat Snatch – 115/75

12 GHD Sit-ups

18 Box Jump-overs – 24/20

 

Competition – Workout of the Day

1. Power Snatch + Hang Snatch + Overhead Squat (1+1+1) – EMOM X 10 mins – build on feel.

2. Back Squat – 5 reps – EMOM X 6 mins @ 60% across. Focus on fast reps.

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3 Rounds for Time

6 Hang Squat Cleans – 165/110

9 Box Jumps – 36/30

12 Chest to Bar Pull-ups

-rest 5 mins-

10 Min AB – for Cals