Monday

CLASS PROGRAM

A.) hang snatch 

3-3-3-3-3

all above 60% 

B.) 2011 regionals - event 1 - 10 min cap

run 1000m

30 hspu

row 1000m

Intermediate : 800m run / 15 hspu / 800m row

————— 

c.) strength -

beginning of new strength cycle

 “southern strength 7 week” - week 1, day 1 : presses

take conservative, potentially lower maxes so all reps are completable over next 7 weeks. A rough 5% decrease. We will make up for it on max day.

Strict Press

5x7 @ 62.5%

Bench Press

5x7 @ 62.5% 

accessory:

4 rounds

12 DB press

15 tricep pulldown

D.) 4 rounds ME

20 cal ski

ME defecit hspu 6/4”

- 3 mins rest