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Friday 180216- Deadlift

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Strength:

Pause Deadlift, 5 reps pause at knee for 3 seconds

Back off sets:

80%x5x3

Conditioning:

2 rounds

6 min amrap

10 alternating v-ups

10 hand to hand kbs

rest 3 min

Barbell club

1)Snatch – 75%x3, 80%x2, 85%x1, 78%x3, 83%x2, 88%x1, HS

2)Clean & Jerk – 75% x (3+1), 80% x (2+1), 85% x (1+1), 78% x (3+1), 83% x (2+1), 88% x (1+1), HS

3)Back Squat Jump – 20%x5x3 (% of BS)

Friday 180209- Back squat

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Strength:

Banded back squat, 5 reps

Back off sets:

65%x10x3, continuous movement is the goal. No stopping

Conditioning:

10 rounds

10 wallballs

5 burpees

Barbell club

1)Snatch – 70%x3, 75%x2, 80%x1, (75%x3, 80%x2, 85%x1) x 2, HS

2)Clean & Jerk – 70% x (3+1), 75% x (2+1), 80% x (1+1), (75% x (3+1), 80% x (2+1), 85% x (1+1)) x 2, HS

3)Back Squat Jump – 20%x5x3 (% of BS)