October 12, 2017
THURSDAY!
A) 10:00 (progressively loading)
“BB Cycling” EMOM: Power Snatches!
Note: C/RX athletes must perform the workout as prescribed. Note to
C: all sets must be UB! *Clips are required. Do not let empty BB’s drop when de loading your bar!.
COMPETITOR: UB
#115/75+ x7x3:00
#135/85+ x5x3:00
#155/95+ x3x4:00
RX:
#105/65 x7x3:00
#115/75 x5x3:00
#135/85 x3x4:00
PERFORMANCE:
#95/55 (#75/45) x7x3:00
#105/65 (#85/55) x5x3:00
#115/75 (#95/65) x3x4:00
MOD(S):
1) Stay at a weight for the entire
EMOM, performing between 4-6 reps every minute on the minute. Do not progressively load. Scale Down: Hang Power Snatches.
2) (EMOM) Perform 8-10 Alt. DB Snatches #35/25 + 8 Split Jump Lunges (or 10 Alt. “FR” weighted Lunges)
B) STRENGTH: (15:00)
5×5 Back Squats
Perform progressively loading sets of 5-5-5-5-5 Back Squats (UB) for the time allotted. Note: Your 5×5 does not include warm up sets. Form & technique are Key!
*Do not let empty BB’s drop when de loading your bar! Clips are required.
SCALE DOWN OPTION(S):
3 Rep Semi Heavy Back Squat
focusing on form and technique. Do not MAX out!
Skill Work: Practice with Light
Weight. Perform 3-8 reps (UB)
resting between each set. Add in some core work between sets!
STRENGTH ALTERNATIVE:
12:00-15:00 AMRAP!
200 M Run
5 Wall Planks (Hold)
250 M Row
30 Russian Twists #12/8 WB