Monday 151005

Clean- 15:00 to find a heavy single. Full squat.

"Front Squat Crippler"
30 Front Squat, Bodyweight
Run 1 mile
*from floor is possible. Scale with a rack if needed.

Competition:
A.
Every minute, on the minute, for 5 minutes:
Front Squat
*Set 1 – 2 reps @ 60%
*Set 2 – 2 reps @ 65%
*Set 3 – 2 reps @ 70%
*Set 4 – 1 rep @ 75%
*Set 5 – 1 rep @ 80%
Rest one minute, and then…
Every two minutes, for 10 minutes (5 sets):
Front Squat
*Set 6 – 85% x 1 rep
*Set 7 – 85-90% x 1 rep
*Set 8 – 90+% x 1 rep
*Set 9 – 90+% x 1 rep
*Set 10 – 90+% x 1 rep
B.
Every two minutes, for 20 minutes (10 sets):
Power Clean + Clean + Jerk @ 75+% of 1-RM Clean & Jerk
Goal is to build over the first 4-5 sets, then finish with the heaviest possible load for the final 5-6 sets.
C.
In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Followed by…
D.
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 2 reps @ 90% of today’s heavy single
Optional Additional Conditioning Session
(This session is best performed 3-4 hours prior to or following today’s primary session.)
Five sets of:
Row 1000 meters @ 2 seconds faster than your 5k PR Pace
Rest 45 seconds