Monday 150914

Ahhhh. The life on an Oly Lifter.

In 15 minutes or less, build to today’s “heavy”…
Back Squat x 1 rep
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Back Squat x 3 reps @ 75-80% of today’s heavy single

For time:
100 double-unders
50-calorie row
25 step-ups with 45-lb. dumbbells to 24-inch box

Competition:
A.
Five sets of:
Narrow-Grip Overhead Squat x 3 reps @ 3311
Rest 2 minutes between sets
The goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used.
B.
Every 2 minutes, for 20 minutes (10 sets), of:
2-Position Snatch with Pauses
(stand with the barbell, descend to mid-thigh and pause for two seconds, then snatch from there, then reset to the hang, descend to 2″ below the knee, pause for two seconds, then snatch from there)
Start at roughly 70-75% of your 1-RM snatch, and build in load over the course the sets, never exceeding a load that you can perform at prescribed tempos and with perfect mechanics.
C.
Class Back Squats
D.
Class Metcon or Team Series WOD 1

Early or Afternoon Session (NOT OPTIONAL):
Cardio Endurance Test
4 Rounds:
4:00 Assault Bike
1:00 Rest
Divide Average Watts by weight in KG for your score. Use "custom interval" feature for this test.