Thursday 2020-10-29
0. Lesson
Note: This is designed to be able to participate in class today.
1. Oly
1.1 (Pre-Class)
8 x 2-Minute Rounds
3 Hang Snatch
*Start at 55% and work towards a maximum 80%
**ONLY add weight if all 3 reps are good.
***Start this section at least 11 minutes before the class starts, so you can join their timing. You'll C&J while they snatch, but share timing.
1.2 (With the Class)
8 x 1:45 Second Rounds
2 High-hang Cleans + 1 Jerk
*Start at 55% and work towards a maximum 80%
**ONLY add weight if all 3 reps are good.
2. Hypertrophy
Back Squat
1 Set of 4 (40%)
1 Set of 4 (55%)
1 Set of 4 (65%)
2 Sets of 8 (70%)
1 Set of 8 (65%)
3. Accessory Work
3 x Hard* Super Sets
a. Barbell Frog Pumps
b. Kettlebell Left Side Bends
c. Kettlebell Right Side Bends
*Today a Hard Set is 1 Rep Shy of Failure
