Reminder that all workouts this week are at 6:00pm. I will make myself available form 6-7:30 and possibly until 8:00pm. So if you can not make 6:00pm start – no worries.
MON September 30/13 – Prep 1, Week 3
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 7 x 2 – sets across
B. Power clean 5 x 3 – build
C. Push Press 4 x 3
D. Back squats 5 x 5 – sets across
TUES October 01/13 – Prep 1, Week 3
REST DAY
WED October 02/13 – Prep 1, Week 3
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Power snatch 5 x 3 – build
B. Clean and Jerk 7 x 2 – sets across
C. Snatch pulls with bands 5 x 2 – sets across
D. Clean deadlifts 3 x 4 – across
THURS October 03/13 – Prep 1, Week 3
REST DAY
FRI October 04/13 – Prep 1, Week 3
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 7 x 2 – sets across @ 5-10kg under Monday loads
B. Power clean and jerk 5 x 2 – build
C. Back squats 6×4 @ Monday loads
D. Paused snatch deadlifts 4 x 3 – sets across
SAT October 05/13 – Prep 1, Week 3
REST DAY
SUN October 06/13 – Prep 1, Week 3
REST DAY
