Wednesday Back Squat up to 90%/1 Snatch Grip Sotts Press 5 RM Snatch off Box 3RM, -10% (no misses) Front Squat 6 RM Behind neck Jerks off Blocks HS (1 miss) Bench Press 6RM Met Con: AMRAP in 10 min: 5 Push Press (155/115) *must start on ground 15 Burpees 200m Run Thu Angel Drops
Last week was an incredibly busy, but awesome week. Wednesday night I hung out with some of Barbell Shrug Team. Then on Thursday morning, the Barbell Shrug Team came to the MashMafia Compound to film an episode of the awesome Barbell Shrug Podcast with me. You can check it out next week on www.BarbellShrug.com. Thursday
Monday Snatch Grip Behind the neck Sotts 5reps x 3 beat last week Snatch Pull/1, Snatch/1, 2 OH Squats up to 80% Snatch Pause at knee HS, 80/2 (1 miss) Back Squat 8RM Push Press 3RM & -10% ss GHDs/10 x 3 Conditioning For time: Run 800m 15 Ring Dips 15 KBS 32/24kg Run 400m
Saturday Back Squat 90%/1 Clean off Box 1RM, 80/2 Back Squat 6 RM, -25% 2 sec Pause Fat Bar Bench 5RM then -5&-10% DL 2″ Deficit 3RM Met Con: Off Next year, Learn 2 Lift seminars are scheduled all over the US: Dunmore, PA, Jersey Shore, Miami, Charlotte, Winston-Salem, Orlando, Myrtle Beach, Albuquerque, San Antonio,
Friday Snatch High Pull, hang below knee(emphasize position), 2 OH Squats max Clean & Jerk clean pull, hang below knee(emphasize position, 2 Front Squats, & 1 Jerk max, 12 minutes AMRAP (Plate Work 45/25lbs) OH Plate Lunges/10ea leg Plate Around the Head 10ea way Plate Squat to Front Raise x 10
Wednesday Back Squat up to 85%/1 Snatch Grip Sotts Press 5 RM, -5&-10% Snatch off Box 1RM, 80/2 (1 miss) Front Squat 8 RM, -15%/5 2 sec Pauses Jerks off Blocks HS (1 miss) Bench Press 8RM Met Con: 4 Rounds: 400m 10 T2B 10 HR Pushups -Wake up the CNS with Squats -Work Position
11/18/13 Workout! High Volume! Read More »
