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Monday 170515- Back squat

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Strength:

Back squat, 3 rep pause last rep 3 seconds in bottom

Back off sets:

80×3/85×3/90×3+

Conditioning:

3 rounds

15 reverse lunges/leg

50 double unders

25 kbs

Barbell club

1)Snatch – 60%x2, 70%x2, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1, 85%x1x3

2)Clean & Jerk – 60%x2+1, 70%x2+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1, 95%x1+1, 85%x1+1×3

3)Snatch Pull – 95% x 2 x 5

 

Monday 170508- Bench press

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Strength:

Bench press, 3 rep 3 second tempo down

Back off sets :

75×5/80×5/85×5+

Conditioning:

10 minute amrap

10 cal row

12 push ups

Barbell club

1)Snatch – heavy single, 90% of HS x 1, 95% of HS x1,100% of HS x1, 90%x2x3

2)Clean & Jerk – heavy single, 90% ofHS x1+1, 95% of HS x1+1, 100% of HS x1+1, 90%x1+1 x3

3)Clean Pull – 95%x 2 x 5