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Monday 180108-Back squat

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Strength:

Back Squat, 5 reps 3 second pause in the bottom

Back off sets:

80%x5x3, last set for max reps

Conditioning:

5 rounds

200m row

10 box jumps

5 weighted step ups/leg

Barbell club

1)Snatch – 73%x1x5 OTM, 76%x1x5 OTM, 79%x1x5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest

2)Snatch Pull – 120%x2, 125%x2x3, 90%x2

3)Back Squat Jump – 20%x3x5 (% of back squat)

Wednesday 180103- Front squat

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Strength:

Front Squat, 3 reps 5 second tempo down

Back off sets:

80%x3x3, take last set for max reps

Conditioning:

4 Rounds

250m row

10 reverse lunges

25 double Unders

Barbell club

1)Clean – 70%x1x5 OTM, 73%x1x5 OTM, 76%x1x5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest

2)Clean Pull – 120%x2x4, 90%x2

3)RDL – 65%x5, 70%x5x2 (% of back squat)