This is the first week of Prep 1 phase, which leading into the new program. So much more volume than last week as last week was very intense (on a scale of intensity)
Go Riders Go!!
MON November 25/13 – Prep 1, Week 2
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Hang snatch 60-65-70-75%x2, 2(80%x2), 2(85%x2)
B. Behind the neck snatch grip jerk 60-70%x2, 2(75%x2), 2(80%x1), 2(85%x1)
C. Clean 60-70%x3, 75-80%x2, 3(85%x2)
D. Back squats 60-70%x5, 5(77.5%x5)
E. Press 4×3
TUES November 26/13 – Prep 1, Week 2
REST DAY
WED November 27/13 – Prep 1, Week 2
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Power snatch + snatch balance 60-65-70%x2+1, 2(75%1+1), 2(80%1+1)
B. Hang clean and jerk 60-65-70-75%x2+1, 2(80%x2+1), 85%x1+1, 90%x1+1
C. Front squats 60-65-70-75%x3, 5(80%x3)
D. Clean deadlift 4(85%x4)
THURS November 28/13 – Prep 1, Week 2
REST DAY
FRI November 29/13 – Prep 1, Week 2
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 60-70-75%x2, 2(80%x2), 2(85%x2)
B. Clean and jerk 60-70-75-80%2+1, 2(85%x1+1)
C. Back squats 65-75%x4, 4(80%x4)
D. Push press 3×3
E. Snatch deadlift 4(85%x4)
SAT November 30/13 – Prep 1, Week 2
REST DAY
SUN December 01/13 – Prep 1, Week 2
REST DAY
