Tuesday, October 16, 2018

Tuesday, October 16, 2018

(A) Warm Up @0:00 - 15:00

1:30 Easy Bike or Row

1 Round of 5 Ring Rows + 10 Push Ups + 15 PVC OHS

:20 Samson into Spiderman/side

1:00 Bike or Row

5 GM

5 Back Squats

5 Elbow Rot.

:30 Fast Bike or Row

3 Front Rack Strict Press + 3 Snatch Grip Strict Press

3 RDL

3 Snatch Pulls

3 Power Snatch

(B) HSPU Conditioning (Week #3) @15:00

*Based off Tuesday, October 2 HSPU “Total”, we’ll complete 3 full rounds of this, resting 2:00 between rounds. Each set is to be unbroken. This is a slight jump in reps from last week:

3 Rounds:

Set #1: 22% of “total”

Set #2: 18% of “total”

Set #3: 14% of “total”

*Rest 2:00

(C) Power Snatch @ 30:00

10-8-6-4-2, Every 2:00:

Set #1: 10 reps @ 60%

Set #2: 8 reps @ 65%

Set #3: 6 reps @ 70%

Set #4: 4 reps @ 75%

Set #5: 2 reps @ 80%

(D) Midline @ 45:00

100 AbMat Sit Ups

*Every minute, :15s plank

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