Monday, 8-25-14

Fitness
4 sets of:
-High Hang Power Snatch x 5 reps
Rest 60 seconds
-Strict Pullup x 8-10 reps
Rest 60 seconds
-Back Squat x 5 reps
Rest 60 seconds

WOD: 12 Minute AMRPAP
-6 Strict Presses
-200 Meter Run

Performance
Strength: A) Every two minutes, for 10 minutes (5 sets):
Muscle Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
immediately followed by…
Every two minutes, for 10 minutes (5 sets):
Power Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)
immediately followed by…
Every two minutes, for 10 minutes (5 sets):
Snatch x 1 rep
(building over the course of the 5 sets to a heavy single)

B) Every 2 minutes and 30 seconds, for 20 minutes (8 sets):
Back Squat
*Set 1 – 6 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 2 reps @ 80%
*Set 4 – 6 reps @ 70%
*Set 5 – 4 reps @ 80%
*Set 6 – 2 reps @ 90%
*Set 7 – 4 reps @ 85%
*Set 8 – 4 reps @ 85%

WOD: Complete as many rounds and reps as possible in 12 minutes of:
-6 Strict Handstand Push-Ups
-200 Meter Run

Optional Conditioning
This would be done at least 3 hours before or after the primary work
Six sets of:
Run 800 Meters @ your 1600 meter PR pace
Rest 90 seconds

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531