Sunday the 13th

091115

I. EMOM (5)
Front Squat
Set 1 – 2 reps @ 50%
Set 2 – 2 reps @ 55%
Set 3 – 2 reps @ 60%
Set 4 – 1 rep @ 65%
Set 5 – 1 rep @ 70%
Every 90s (5 sets):
Front Squat
Set 6 – 75% x 1 rep
Set 7 – 85% x 1 rep
Set 8 – 90% x 1 rep
Set 9 – 95% x 1 rep
Set 10 – 95+% x 1 rep
II. Every 90s, (9 sets):
Power Clean + Jerk
III.
Split Jerk 3 x 1 rep @ 80-90+%
IV.
Back Squat 1 RM (10)
V.
Back Squat x 3 reps @ 85%
VI.
2 x 20 Cal Row

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Filed under Power Lifting, strength & conditioning

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