Split Snatch
1-1-1-1-1

95,115,125,145,150

It's Thursday AM and that means working on box squat and auxiliary exercised to strengthen the back, hamstrings and gluteus.

Resistance Training:
Banded Box Squats
12 rounds, 2 reps per round
Purple Band, 1 Knot
~55% of 1RM (135 LBs)

Extras:
100-150 Weighted Step Ups (25 LBs)
4x 10 GH Raises
3x 10 Good Mornings (135 LBs)
40 Weighted Hip & Back Extensions (25 LBs)
20 Stone to Shoulder (10 at 7 LBs, 10 at 96 LBs)

Crossover

100 box jumps
30 KTE on back/30 Pullups

100 box jumps
30 KTE on back/30 DL #135

"Bradley"
10 Rounds:
100-Meter Sprint
10 Pull-Ups
100-Meter Sprint
10 Burpees
30-Second Rest

1) With a 10:00 cap…

75 Calorie Row

Then, AMRAP (in the remainder of the 10:00) of:

30 Thrusters 105/70#
7 Muscle-Ups

Rest 2:00 between 1 and 2.

2) 2:00 ME Strict HSPU

Clean and Jerk
75% x 2 x 6

Then

2, 4, 6, 8, 10 Overhead Squat 60kg/40kg
21, 18, 15, 12, 9 KTE

Post Load and Time:

For time

5 Rounds

400m run

10 slam ball 20#

15 burpee box jumps 24/20

Felt awesome today, 4th day on. I think its the grass-fed beef.

Wednesday 7th February 2018

FRONT SQUAT

Work up to a medium-heavy Front Squat from the floor via a Power Clean.

Post loads to comments.

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For Time:
15-12-9
Front Squats 135/95
Handstand Push-Ups

The Front Squats should be light-medium and unbroken on the fast end. Scale ROM (2 AbMats max) on the Handstand Push-Ups or to Box Piked as needed.

Post time and Rx to comments.