Gym Experience

Sorry sorry for the basic post. Power was out so I had to post from my phone.

STUDENT

CLEAR

3 sets of:

7 Snatch High Pulls (95/65) + 7 OHS (95/65); rest 90 seconds

STRONG

A. 5 Low Bar; rest 2 minutes X 4 + Max Reps set @ 70%

NOTE: All work sets, slightly heavier than thursday. Max reps set to be done with 70% of what you used for your sets across.

BALANCE

For Max Reps Complete:

1 Minute Wall Ball

1 Minute Box Jumps

1 Minute KBS (55/35)

       rest 1 minute

LIFECOACH

CLEAR

A. 3 Sets (not for time) of:

5 Goblet Squat (55/35) + 10 Russian KBS (55/35) + 5 Goblet Squat; rest 1 minute

NOTE: Basically a warm-up

B. Build to your 90% in the squat clean and then begin A of the strong.

STRONG

A. 6 Sets of:

1 Squat Clean; rest 2 minutes

NOTE: All 6 sets need to be done @ 90+. Log loading and how this goes for you.

B. Clean Pull 1. 1. 1 x 3

NOTE: Go heavy. Rest 5 seconds in between singles

C. Low Bar- 4(70%), 3(80%), 2(90%), 2(95%) X 3

       rest 3 minutes in between sets

NOTE: Compare notes. Notice on the last on that you are doing 2 reps at 90% x 3. Log loading.

BALANCE

3 sets for times of:

Row 500 Meters + 25 Box Jumps (20"); rest 2 minutes

NOTE: Log three separate times. Think about being fast (tng) on the box jumps, however, open your hips up at the top. These are to be done at 100% effort.